Author Archives: admin

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Workout of the Day

Category : WOD

20151224_055602

Skill:
Turkish Get-ups
3 x 3
AHAP

WOD:
EMOM
1 Deadlift
AMRAP Pull-ups
Finished when 100 Pull-ups has been achieved

Lv.1 Personal Modification
Lv.2 RX = 275/185
Lv.3 FB = 315/225


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Workout of the Day

Category : WOD

20151219_080234

Skill:
Deadlift
1 x 5 (+10# from Prev)

WOD:
21-15-9
SDHP
Pull-ups

Lv.1 Personal Modification
Lv.2 RX = 75/55
Lv.3 FB = 115/75


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Workout of the Day

Category : WOD

20151218_060521

Skill:
Back Rack Push Press
3 x 5 (70% of Strict Press + 10#)

WOD:
4 Rounds
3 Min AMRAP
3 OHSQ
3 Box Jumps
2 Min Rest

Lv.1 Personal Modification
Lv.2 RX = 95/65
Lv.3 FB = 135/95


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Workout of the Day

Category : WOD

20151217_055038

Skill:
Mobility – Hamstring/Glute

WOD:
3 Rounds
1000 M Row
Rest to Full Recovery (5+ mins)


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Workout of the Day

Category : WOD

20151216_060142

Skill:
3 x Max Chin-ups

WOD:
6 Rounds
6 Snatch
12 Bar Over Burpees

Lv.1 Personal Modification
Lv.2 RX = 95/65
Lv.3 FB = 135/95


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Workout of the Day

Category : WOD

20151215_055752

Skill:
OHSQ
3 x 5 (70% + 5#)

WOD:
10 Min AMRAP
10 Push-ups
10 Front Rack Reverse Lunges (5/leg)

Lv.1 Personal Modification
Lv.2 RX = Regular Push-ups | 115/75
Lv.3 FB = Plyo Push-ups | 155/75


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Workout of the Day

Category : WOD

20151211_055805

Skill:
Floor / Bench Press
3 x 5 @ 70% + 10#

WOD:
12 Min AMRAP
3 Box Jumps
4 Thrusters
5 HSPU

Lv.1 Personal Modification
Lv.2 RX = 24/20 | 95/65
Lv.3 FB = 30/24 | 135/95


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Workout of the Day

Category : WOD

20151210_054947

Skill:
Mobility

WOD:
AFAP
250 DU’s
250 Jumping Jacks

Complete as Desired


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Workout of the Day

Category : WOD

20151209_060232

Skill:
3 x Max Pull-ups

WOD:
10 Min EMOM
3 Deadlift
7 T2B

Lv.1 Personal Modification
Lv.2 RX = 225/175
Lv.3 FB = 275/215


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Workout of the Day

Category : WOD

20151208_055832

Skill:
FSQ
3 x 5 @ 70% + 10#

WOD:
7 Rounds
7 Push Press
7 Bar Facing Burpees

Lv.1 Personal Modification
Lv.2 RX = 95/65
Lv.3 FB = 135/95