Workout of the day

Programming

Tuesday 14/07

Skill of the day

3 rounds

10 Pulse Floor Press + Max Effort Push Up

12 SA DB Row + 12 SA Side/Back Flies

15 Dips + Kipping HSPU 40%+ 2

Workout of the day

21 15 12 9 6

DB Hang Clean

DB Push Press

30 DU

Wednesday 15/07

Workout of the day

COMMUNITY WOD!

Thursday 16/07

Skill of the day

3x

1- 12 Goblet Cossack Squat + 12 Narrow Squat (heels elevated)

2- 10 Bulgarian Split Squat + 20 Single Leg Plate Jump

3- 10 Hip Raises w/ 2 Push outs + 30 Hollow Rock

Workout of the day

3 Rounds of AMRAPs

1min: DBs Squat Clean

1min: Tos to Obj

1min: DBs Step Ups

1min: rest

- Score, total number of reps.

Friday 17/07

Skill of the day

3x

1- 20 Table Pull Up + 12 Bent Over Back Flies (if case you don't have a table,10x Seated bent Over Row)

2- 12 Deficit Tempo Push Up + 10 Chest Fly

3- 10 Seated Triceps French Press + 12 Twisting Biceps Curl

Workout of the day

5 RFT

10 DB Hang Snatch Right

10 HSPU

10 DB Hang Snatch Left

10 Down Ups

Saturday 18/07

Skill of the day

3x 1- 20 FR Squat + 10 Reverse Lunges + 12 Jumping Lunges

2- Max Effort Strict HSPU + 12 Lateral Raises

Workout of the day

Partner Workout

6 min AMRAP/IGYG

5 DBs Sumo DL High Pull

8 jump Overs

2 min REST

6 min AMRAP/IGYG

6 DBs Hang Clean

6 DBs FR Reverse Lunges

THE COACHES

MEET THE TEAM

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