WOD
WORKOUT OF THE DAY
Tuesday November 22, 2022
November 22, 2022
16min AMRAP
5 Clean and Jerks, 80/50kg
10 Box Jumps, 24/20″
15 Pull-ups
20 Push-ups
2 min rest
12min EMOM, alternating between:
15-20 Toes to bar
200m run
x 1 Burpees
Friday October 14, 2022
October 14, 2022 30min EMOM x1 Echo bike 8 Devil press (22.5/15kg) x1 Row 20 Wall balls (20lb/14lb) 1 min rest
Thursday October 13, 2022
October 13, 2022 [A] Front Squats 4-4-4-4 (70% of 1RM) (1 sec pause at the bottom) Superset with 30sec/side Hip flexor L-sit hold (Banded) 1-1-1-1 [B] 5 rounds of: [...]
Wednesday October 12, 2022
October 12, 2022 [A] 25 min AMRAP 5 Strict pull-ups 10 cal Machine 5 Wall walks 15 Box jumps [B] Tabata, alternating between: Wall-sit Wall lean toe raises [...]
Tuesday October 11, 2022
October 11, 2022 [A] Ring dips 3-3-3-3-3 (Weighted) Superset with 10 DB Cuban Press (light) [B] 14min EMOM, alternating between: 15 Toes to bar 150m-200m run [...]
Monday October 10, 2022
October 10, 2022 [A] Squat Snatch Build to 90% of your 1RM [B] 4 rounds of 2min AMRAP: 15 Deadlifts (100/70kg) Max Burpees over the bar Rest 1 min [...]
Saturday October 8, 2022
October 8, 2022 4 Rounds of: 25 KB swing (24/16kg) 25 Burpees 400m Run 25 Ring dips
Friday October 7, 2022
October 7, 2022 [A] Back Squats 5-5-5-5 (65% of 1RM) (1 sec pause at the bottom) Split squat 6/6-6/6-6/6-6/6 30sec/side Hip flexor L-sit hold (Banded) 1-1-1-1 Superset movements [B] [...]
Thursday October 6, 2022
October 6, 2022 [A] 24min EMOM 3-8 Bar muscle ups or 10-15 Toes to bar 20 Wall balls (9/6kg) 12/9cal Ski/ Echo Bike or 14/11cal Row [B] Tabata: Hanging [...]
Wednesday October 5, 2022
October 5, 2022 [A] Weighted Strict Pull-ups 3-3-3-3-3 Ring front lever 1-1-1-1-1 Weighted Plank, 1min 1-1-1-1-1 Superset movements [B] 10min EMOM 10 Push-ups + 10 Ring rows [...]