Workout of the day

23 November 2018

“Pumpkin Pie Punisher” 6 Rounds: :30 Wall Balls 20 M Bear Crawl :30 KBS 20 M Lunges :30 Sit Ups 20 M Bear Crawl :30 Jump Squats 20 M Lunges  

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20 November 2018

Strength: 12:00 x EMOM -Push Up/(Mixed Grips) -Dips   Conditioning: 9:00 x AMRAP 10/side SA KBS 7/side KB Thruster 5/side OH KB Lunge

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19 November 2018

Strength: 5 x 4 Single Leg Deadlift 4 x 3 Deadlift Conditioning: “HEADBAND” October Monthly Challenge Winners 12:oo x AMRAP ME Handstand Hold (***every :30 accumulated will equal an additional round added to final score) 5 Power Cleans 4 Burpees Over the Bar 5 Bent Over Row 4 HSPU/Push Up/MU/C2b/Pull Up/Ring Row ~player’s choice  

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16 November 2018

Strength: 5 x 4/side Single Leg Squat 4 x 3 Front Squat Conditioning: 12:00 to complete: 2000/1750 M Row ME Devil’s Press  

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15 November 2018

Strength: 10:00 x EMOM -2-4 Pull Up/C2B/Ring Row Negatives -4-6 Dips/6-8 Skull Crushers/Tricep Extensions   Conditioning: 10:00 x  2-4-6-8-10…. Lateral Ball Slams Box Jumps  

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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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