Blog

WOD

a) 3x max rep strict pull ups (1 min rest between sets)

b) for time
400 m row
5 rounds of
10 push ups
10 knees-to-ellbows
5 wall climbs (strict form)
400 m run

WOD

a) handstand hold for 5 minutes for each break perform 5 knees-to-ellbows)

b) for time
100 box jumps
50 wall ball shots
100 sit ups
50 kettlebell swings
100 lunges

WOD

a) weighted pistols 3x 5 per leg (1 minute rest between sets)

b) amrap 20 minutes
8 sumo-deadlift high-pull (40/20)
16 burpees
24 double unders

WOD

a) 2min L-Sit (every breakdown equals 10m bear crawl)

b) for time
400m run
40 swing 20/16
400m row
40 goblet squat 20/16
400m run
40 power snatches 30/20
400 row

WOD

workout of the day

a) find your 3 rep max clean & jerk

b) for time
50 superman
25 burpees
50 sit ups
25 push ups
50 superman
25 inverted burpees
50 sit ups
25 pull ups

WOD

rest day

WOD

a) 4min plank
do one burpee for every breakdown as a penalty

b) 10-9-8-7-6-5-4-3-2-1
thruster 40/20
strict pull up

do 20 jumping jacks between every round

WOD

"Filthy Fifty"
For time:
50 Box jump
50 Jumping pull-ups
50 Kettlebell swings, 16/12
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 20/10
50 Superman
50 Wall ball shots
50 Burpees
50 Double unders

WOD

workout of the day

a) 3 x 5 front squat

b) amrap 15 min
3 handstand push up
6 pull ups
9 push ups
12 kettlebell swing 20

WOD

Workout of the day

"Fight gone bad"
3 rounds of;
1min on each station
Wall-ball, 20 pound ball, 3m (Reps)
Sumo deadlift high-pull, 24kg (Reps)
Box Jump, 45cm (Reps)
Push-press, 30kg (Reps)
Row (Calories)
1min rest