Workout of the Day
A.
Hang Snatch
B.
For time:
100-80-60-40-20 Double-unders
10-8-6-4-2 Hang Squat Snatches
Basic everyday WODs.
A.
Hang Snatch
B.
For time:
100-80-60-40-20 Double-unders
10-8-6-4-2 Hang Squat Snatches
A.
Shoulder Press
B. (repeat)
For time:
1000m row
50 bench presses
25 burpee box jumps (24 / 20)
A.
Back Squat
B.
AMRAP in 12 minutes of:
10 Front Squats
150m Run
10 Dumbbell Box Step-ups
150m Run
Come start your day off right!
A.
“Laborsome”
Thrusters
Pull-ups
Dumbbell Snatches
Assault Bike for Calories
Concept 2 Row for Calories
Burpee Box Jumps – Facing
More details will be shared at the gym.
The more the merrier for this one, so hope see you there!
A.
In teams of two, with only one person working at a time, complete
Five rounds of:
60 Anchored Abmat Butterfly Sit-ups
40 Front Rack Lunges w DBs
20 Devil Presses
A.
For time:
50 Double-unders
20 Squat Cleans
50 Double-unders
25 Handstand Push-ups
50 Double-unders
30 Thrusters
50 Double-unders
25 Handstand Push-ups
50 Double-unders
20 Squat Cleans
50 Double-unders
A.
40 minutes of working for 60 seconds, then resting for 60 seconds, complete:
100c Row
100 Box Jump Overs
100c Ski
100 Kettlebell Swings
Rx+ 10 BMU after each exercise
A.
Hang Power Snatch
B.
AMRAP in 14 minutes of:
6 Hang Power Snatches
8 Overhead Squats
10 Burpees Over the Bar
Rest exactly 60 seconds after each round
A.
Shoulder Press + Rope Climbs
B.
AMRAP in 4 minutes of:
Run 400m
Max Reps Push Jerks (135 / 95)
Rest 1 minute
AMRAP in 4 minutes:
400m Run
Max Reps Push Presses
Rest 1 minute
AMRAP in 4 minutes:
400m Run
Max Reps Shoulder Presses (95 / 65)
Score is total reps combined
Rx+ 155-135-115/105-95-75
A.
Back Squat
B.
For time:
2000m Assault Bike
50 Wall-Balls
30 Pull-ups
Rx+ 30/20, 15 RMU