WOD
WORKOUT OF THE DAY
Sunday Jul 3
Open Gym Sundays Work Out AMRAP 10 minutes 10 Cal Machine 10 Slam Balls Rest 2 minutes AMRAP 10 minutes 10 DB Clean 1×22.5/15 KG 10 burpees to target Rest…
Saturday Jul 2
A couple of little treats Warm Up General Amrap 5 10/8 cal Row/Bike/Ski or 200m Run @Easy 5/5m Single arm OH Carry 20 Seconds/side PNF lat stretch on floor Specific…
Friday Jul 1
Clean and Jerk 1RM Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull aparts 30sec Row/Bike/Run/Ski @ Hard Mobility Front…
Thursday Jun 30
Bench and some Rope Climbs Warm Up General EMOM 8 1- Bike/Row/Ski 2- 5-7 inchworm push ups 3- Bike/Row/Ski 4- 5-10 box jump WOD Specific 3 Rope climb 3…
Wednesday Jun 29
Front Squat 1RM Warm Up General 3 rounds 30s Easy-mod-hard Ski/Bike/Row 7 Pause air squats 7/7 Banded monster walks Specific 2 sets 5 Front rack elbow rotations 5 Tempo Front…
Tuesday Jun 28
Push and Pull Warm Up General 2 Sets 1 min on C2 5m Slow Bear Crawl 5m Crab Walk 5/5 Dead Bugs Mobility -Shoulders -Chest Specific 3 sets 9 Hollow…
Monday Jun 27
Snatch 1RM Warm Up General 60s Ski/Bike/Row/Run10 Rotating Scorpions10 Rotating 90/90 hip stretch Activation 2 sets 7 Deep Squat Banded Y pulls* 7 Banded OH Squats 3 Jumping Good mornings…
Sunday Jun 26
Open Gym Sundays Work Out “Lynn” As Many Repetitions As Possible In 5 Rounds – Max Bench Press @ 70/50 KG Rest as needed (3 mins) – Max Pull Ups…
Saturday Jun 25
A couple of little treats Work Out WOD 1 2-2-3 min AMRAP’s P1. 15/12 Cal Row P2. 15 Wallballs 20/14 lb THE SWAP Max Double DB Devil Press 2 x…
Friday Jun 24
A little bit of Deadlifting Warm Up General 60 seconds Row/Bike/Run/Ski @Easy 10 /10 Single Leg Glute Bridge 30 Seconds Elbow Plank Specific 2 sets 15 Band Good Mornings 10…