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Thursday 12th May

By |2016-05-11T19:42:43+00:00May 11th, 2016|Workout Of the Day|

Strength:
Straight leg deadlift 5×5
Strict chest to bar pull up 3×8

Met Con:
3 rds
400m run
25 box jumps 24/20″
10 KB/DB C&J 2×28/20kg

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Wednesday 11th May

By |2016-05-10T21:27:25+00:00May 10th, 2016|Workout Of the Day|

Strength:
3x 5 strict muscle ups + max strict toes to ring/bar
Strict ring dip 3xmax

Met Con:
3 rds
20 toes to bar
20 oh lunges 15/10kg
15 hang squat clean thrusters 2×16/12kg

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Tuesday 10th May

By |2016-05-09T22:04:34+00:00May 9th, 2016|Workout Of the Day|

Strength:
Squat 5×3
*perform 5 strict handstand push ups after each set, use deficit if needed.

Met Con:
DT
5 rds
12 deadlifts
9 hang power cleans
6 stoh
Rx=70/50kg

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Saturday 7th May

By |2016-05-06T18:17:32+00:00May 6th, 2016|Workout Of the Day|

Strength:
Push press 3×5
Partner abs

Met Con:
Pairs wod
10 rds (5 each alternating)
10-20-10m shuttle run
15 KB swings 32/24kg
6 burpee tuck jumps

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Friday 6th May

By |2016-05-05T12:43:54+00:00May 5th, 2016|Workout Of the Day|

Strength:
Straight leg deadlift 5×5
Strict chest to bar pull up 3×8

Met Con:
10 cleans (squat) 70/47.5kg
2 lengths bear crawl
8 cleans
2 lengths bear crawl
6 cleans
2 lengths bear crawl
4 cleans
2 lengths bear crawl
2 cleans
2 lengths bear crawl

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Thursday 5th May

By |2016-05-04T13:57:32+00:00May 4th, 2016|Workout Of the Day|

Strength:
3x 5 strict muscle ups + max strict toes to ring/bar

Met Con:
50 back squats 60/40kg
35 pull ups
20 ring dips
50 deadlifts 60/40kg
35 pull ups
20 ring dips
50 over the bar burpees
35 pull ups
20 ring dips

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Wednesday 4th May

By |2016-05-03T19:00:43+00:00May 3rd, 2016|Workout Of the Day|

Strength:
Squat 5×3
*perform 5 strict handstand push ups after each set, use deficit if needed.

Met Con:
8 min AMRAP
3 oh squats 55/37.5kg
3 chest to bar pull ups
6 oh squats
6 chest to bar pull ups
9&9
12&12 ..etc..

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Tuesday 3rd May

By |2016-05-02T20:41:37+00:00May 2nd, 2016|Workout Of the Day|

Met Con:
3 min AMRAP
200m run
20 wall balls
20 toes to bar
20 box jumps 24/20″
20 sumo high pulls 32/24kg
20 ring dips
20 pull ups
200m run
1 min rest
6 min AMRAP
1 min rest
For time

Finisher:
20 of each
Sit ups, flutter kicks, knees to chest, bicycle sit ups, leg crossovers, ankle taps, half sits, side bends L, side bends R, 20 sec dish.

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