Wednesday 13/4/16
Today’s workout of the day is:
STRENGTH
Front Squat 3-3-3-3
MET CON
8min AMRAP
10 Clean and Jerk 60/40kg
10 Toes to Bar
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Tuesday 12/4/16
Today’s workout of the day is:
MET CON
For Time:
Running ‘Josh’
21-15-9 Overhead Squat 42.5 / 30
42-30-9 Pull Ups
400m Run after each Round
Then
STRENGTH
Max Ring Dips in 5mins
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Monday 11/4/16
Today’s workout of the day is:
STRENGTH
Deadlift 5-5-5-5
MET CON
10min AMRAP
15 Wall Ball 10/8
2 Wall Walks
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Saturday 9/4/16
Today’s team workout is:
Team WOD
25min AMRAP
40ft Wheel Barrow
40ft Overhead Lunge 10/5kg
40ft Buddy Carry
40 Bumper Plate Burpee 10/5kg
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Friday 8/4/16
Today’s workout of the day is: For Time 1 Round 50m Bear Crawl 40 Front Squat 40/30kg 30 Strict Press 40/30kg 2 Rounds 40m Bear Crawl 30 Front Squat 20 Strict Press 3 Rounds 30m Bear Crawl 20 Front Squat 10 Strict Press Post results…
Thursday 7/4/16
Today’s workout of the day is:
Every minute on the minute for 20mins
5 KB Snatch L 24/16
5 KB Snatch R
5 Box Jump 24/20
STRENGTH
Not for Time 50 Strict Pull Ups
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Wednesday 6/4/16
Today’s workout of the day is:
STRENGTH
Back Squat 5-5-3-3 @ 80%
MET CON
3 Rounds for Time
10 Hang Cleans 60/40kg
20 Hand Release press ups
30 Double Unders (Unbroken)
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Tuesday 5/4/16
Today’s workout of the day is:
For Time:
10-9-8-7-6-5-4-3-2-1
Power Snatch 42.5/30kg
Pull Ups
Then
1-2-3-4-5-6-7-8-9-10
Overhead Squat 42.5/30kg
Knees to Elbow
Then 50 Strict Ring Dips not for time
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Monday 4/04/16
Today’s workout of the day is:
Push-Press
5-5-5-5
Metcon
8min AMRAP
15 sumo deadlift high pull (40/30)
10 burpee broad jumps
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Saturday 2/4/16
Today’s team workout is:
In teams of 2
AMRAP in 25mins
5 Press ups
10 Burpees
15 Kettlebell swings 24/16kg
Increase each exercise by 5 reps each round. One work and one rest.
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