Wednesday

May 15, 2019

Pre WOD 2 X 5 rounds of... 10 behind he head BB tricep extensions 10 BB curls *do each set of 100 reps without putting bar down Workout of the Day For time 21 front squats (#135/#95) 21 KB swings (32kg/24kg) 30 cal Assault bike 15 FS 15 KB swings 30 cal Assault bike 9 FS 9 KB swings 30 cal Assault bike


Tuesday

May 15, 2019

Workout of the Day 40 minutes as many rounds as possible 400 run 3 rope climbs 500 meter row 15 ring pushups  


Monday

May 14, 2019

Pre WOD Bench press 5 X 10 Workout of the Day For time 1000 meter row, then... 30 DB snatches (#50/#35) 15 burpee box jumps 20 DB snatches 10 burpee box jumps 10 DB snatches 5 burpee box jumps  


Saturday

May 11, 2019

Workout of the Day With a partner 7:00 P1: 200 meter run P2: AMRAP burpees 3:00 rest 7:00 P1: 15/12 calorie Assault bike P2: AMRAP kettlebell swings (24kg/16kg) 3:00 rest 7:00 P1: 50 double unders P2: AMRAP toes to bar


Friday

May 10, 2019

Workout of the Day 4 rounds for time 21 bench press (#135/#95) 15 pullups 400 meter run  


Thursday

May 9, 2019

Pre WOD Every 2:00 on the minute for 12:00 1 clean pull 1 power clean 1 hang squat clean Workout of the Day 2K row for time


Wednesday

May 8, 2019

Workout of the Day 2 rounds for time 300/225 row 30 squats 20 ring dips 300/225 row 30 squats 25 hand release pushups 300/225 row 30 squats 30 push press (#75/#55)  


Tuesday

May 7, 2019

Workout of the Day 4 rounds for quality 6 weighted pullups (#45/#25) 12 weighted good mornings (#95/#65) 18 GHD situps 200 meter DB carry (#50/#35) (1st 50m: 1 DB overhead / 1 front rack position 2nd 50m: same but switch arms 3rd 50m: farmers carry 4th 50m: both DB's in front rack)


Monday

May 7, 2019

Pre WOD Every 3 minutes on the minute for 15 minutes 5 Pendlay rows 10 DB pullovers 30 band pull aparts Workout of the Day 15 minutes as many rounds as possible 30/21 calorie row 15 kettlebell swings (24kg/16kg) 30 abmat situps 15 goblet squats RX+.. 32kg/24kg / 15 GHD situps


Saturday

May 4, 2019

Workout of the Day "May the 4th Be With You" In teams of 3, complete the following 300 pullups 400 pushups 500 situps 600 squats *at any time, one of the 2 trainers may jump in as your "4th" and help complete reps