Workout of the Day


Published


1) 500m row

– rest 2 minutes

2) 500m row

– 1 and 2 were requested by matty lauckless from the 5 am class.

3) 10 minute amrap:

25 thrusters 95/55

25 thrusters(with 2 kettlebells) 35/18

25 thrusters 115/65

25 thrusters(with 2 kettlebells) 35/18

 

 


Published


1) Teams of 2:

15 minutes:

1a) build to a 1 rep max bench

1b) 30 CGB reps for time. 135/75

 

2) 20 rounds for time:

1 clean and jerk 185/105
5 pullups
10 pushups
15 air squats.

alternate rounds. each partner will do 10 rounds.


Published


1) 6 x 50m shuttle sprint

– rest 5 minutes

2) 6 x 50m shuttle sprint

3) Hspus: 4 x 15(unbroken reps). rest as needed between unbroken sets. this is not for time.

4) Pistols: 5 x 12(unbroken reps.alternate legs).

5) Double Unders: 6 x 30 unbroken reps.


Published


1) 15 minutes: Power cleans: 5 x 3, 5 x 1

2) 15 minutes:
A) Weighted Pullup: 5 x 3, 3 x 1
B) Bar Muscleups: 5 x 3

3) Mile run