Workout of the Day

« DT«  with a partner 10 rounds for time of 6 deadlifts 5 hang power cleans 3 push jerks 60 double unders (= 30 double unders each) st the end of each rounds –> one works at a time except for… Read more »

EMOM 30′ min 1 : 5 toes to bar + 5 burpees min 2 : 10 alt. db power snatch (22.5/15kg) min 3 : 5 toes to bar + 5 burpees min 4 : 10/15 cal air bike min 5… Read more »

Strength : bench press : 10 – 8 – 6 – 4 – 2 Metcon : AMRAP 8’ 1 man maker 1 bar muscle ups 2 man maker 2 bar muscle ups 3 man maker 3 bar muscle ups+3 4+4… Read more »

2000m row 4′ rest 1500m row 3′ rest 1000m row 2′ rest 500m row

Team WOD (teams of two) AMRAP 20′ 25m + 25m swim 8 synchronized air squat 8 synchronized burpees 8 synchronized walking lunges 8 + 8 jumps over the partner WOD à la plage !

A) 3 rounds for time of 10 deadlift 10 GHD sit ups 10 cal ski erg 10 hang power clean B) 6 rounds for time of 30 double unders 6 alt. dumbbell squat snatch 3 bar muscle ups

Weightlifting : (with a partner) for 15′ – every 30″ execute max rounds of – 2 hang power snatches – 2 overhead squat –> switch teammate every 30″ –> stay FOCUS and work for speed and quality ! Metcon : Team WOD (Teams… Read more »

A) Gymnastics : Strength and skill EMOM 12′ (3 rounds) 40/20 : max kipping + press back (the way to the bar muscle up) 40/20 : max ring dips 40/20 : max sets of 3 strict chest to bar +… Read more »

Strength : front squat 10 – 8 – 6 – 4 – 2 as heavy as possible… Metcon : 4 rounds for time of 2 rope climb 15 front squat 60 double unders or single unders Rx : 43/30kg Intermediate : 35/25kg… Read more »

Rx : pay in : 1600m run then 5 rounds for time of 30 wall ball shots (20/14lb) 30 alt dumbbell power snatches (22.5/15kg) cash out : 1600m run Intermediate : pay in : 1600m run then 4 rounds for time of… Read more »