Workout of the Day – Thursday 190704

AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats 44/30
4 Burpee Box Jump Overs 60/50

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats 52/38
4 Burpee Box Jump Overs 60/50

Rest 5 Minutes 

AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats 62/44
4 Burpee Box Jump Overs 60/50

 

Workout of the Day – Monday 190701

EMOM 12

Even: 2 Rope Climbs

Odd: 8Meter Handstand Walking

Then

3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hip Extensions
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings

 

Workout of the Day – Friday 190628

0:00 – 10:00 – 1 Mile Row, Max Clean and Jerks 62/44
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Row, Max Power Snatch 52/38
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Row, Max Thrusters 44/30

 

Workout of the Day – Thirsday 190627

Strength

5 sets
1 Squat Snatch + Hang Squat Snatch + High Hang Squat Snatch

For Time:
1500m Row
15 Snatches 62/40
1500m Row
12 Snatches 62/40
1500m Row
9 Snatches 62/40

20 min Time Cap

 

Workout of the Day – Wednesay 190626

“AndreaS”

For Time

Buy-in:1 minute-max Calorie Row

 

3rft

21 Deadlift 55/34

13 Hang Power Cleans 55/34

8 Push Jerks 55/34

5 Clean & Jerks 55/34

 

Cash-out: 1 minute-max Calorie Row

 

Workout of the Day – Tuesday 190625

For Time:
30 Clean and Jerks 62/44

* Every time the bar is dropped perform 100 Double Unders *

Strength

Dumbbell Bench (5×10)

5 sets of 10 repsSingle Arm , Alternate arms each rep.