Workout of the day

13 November 2018

Strength/Skill: 5 x 5/side Single Arm Overhead Squat Conditioning: 4 Rounds For Time: 20 Deadlift (95/65) 15 OHS/Front Squat 10 Push Press

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1 November 2018

Strength: Single Leg Deadlift 5-4-3-3-3 Deadlift 5-4-3-2-1 Conditioning: 4 RFT/16:00 CAP 60 DU 30 KBS (1.5/1) 15 Thrusters (75/55)  

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31 October 2018

Strength: 3 Rounds Max Effort Hold -Top of Dip -Right and Left Side Plank -Hip Bridge on Unstable Surface Conditioning: 12:00 x AMRAP :30 Farmer’s Carry Hold (20/12kg) 25 yard Farmer’s Carry :30 Prayer Hold 25 Yard Front Rack Lunges    

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30 October 2018

Strength: 5-6 Sets: 5 Deadlift 4 Hang Power Clean 3 High Hang Squat Clean 2 Thrusters 1 Push/Split Jerk Conditioning: 7:00 x AMRAP 1-2-3-4-5…Strict Pull Ups 2-4-6-8-10…GHDSU/Weighted Sit Ups, V-Ups  

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25 October 2018

Strength:  :30 On/:30/Rotate -bench press (12-14 reps) -flutterkicks -bent over rows   Conditioning: 3 RFT 12 Deadlifts (155/105) 15 Wall Balls (30/20) 9 T2B

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22 October 2018

Strength: 3-4 Sets 10 x BB Roll Outs 10 x Hip Extension 10 x Hip Thrusts 10 x Leg Raises   Conditioning: 15:00 x AMRAP 30 KBS (53/35) 20 F/R KB Lunges 10 Headcutters 1:00 Rest

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19 October 2018

September Monthly Challenge Winner Workout: NOONer’s Choice   “The Chief is Dead” 3 rounds: p1=1000/800m Row/Run p2= amrap x 3 power cleans (135/95) 6 push ups 9 air squats 12 deadlifts    

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18 October 2018

Strength: 4 x 5 Single Leg Squat to Box 4 x 5 Front Squat Conditioning: 3 Rounds For Time: 25 UB Wall Balls (1 mb lighter)/30 MB Slams (1 mb heavier) 10 Burpee Box Jump Overs    

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17 October 2018

Skill: Handstand Work 1-5 x 3 wall walks 1-5 x 6-12 shoulder touches +/-rotations 3-5 x scissor kick to balance and hold   Conditioning: For Time 100 M Farmer’s Carry 12-10-8-6-4-2 HSPU  

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