Daily WOD


Workout of the day


19.07.2019

Partner WOD: AMRAP 24 Each partner completes one full round of: 5 Toes To Bar 10 Push-ups 15 Air Squats Then, each partner completes one full round of: 9 Deadlifts 155/105 7 Hang Power Cleans 5 Shoulder To Overhead  Have a great weekend YQM’ers!

18.07.2019

Strength: Bulgarian Split Squat 4×6/leg WOD: E3MOMx5 250M Run 12 Front Squats 135/95 5 Muscle Ups

17.07.2019

Strength: 3 Sets Max Rep Push-Press at Heavy + Max Rep Push Jerk WOD: 6 Rounds 60 Double Unders 30 KBS 53/35 15 Burpees

16.07.2019

Gymnastics/Accessory Work: 4 Rounds (not for time) 10 Strict Pull-ups 10 Strict HSPU 10 Cal Assault Bike (Max Effort WOD: 3 Rounds 12 Power Cleans 135/95 20 Step Ups 50/35 (1 DB hold any way) 400M Run *Heat warning today, stay hydrated (electrolytes suggested) and be smart during your workout. 

15.07.2019

Strength: 6 Sets 3 Power Snatches  3 Hang Power Snatches  3 OHS WOD:  AMRAP 15 10 Box Jumps 24/20 10 Pull-ups 10 Burpee Target Touch 10 Wall-Balls

12.07.2019

Partner WOD: AMRAP 6 50 Wall Balls 30 Burpees Over Bar 15 Hang Power Snatches 115/85 Rest 1 min AMRAP 6 50 Goblet Squats 50/35 30 Dumbell Snatches 50/35 15 HSPU Rest 1 min AMRAP 6 50 OH 1 Arm Lunges 30 Pull-ups Row 20/15 Cals Cash–out: Friday Ab blaster Have a great weekend YQM’ers! 

11.07.2019

Strength: Front Squats Every 20 seconds for 5 minutes  3 reps @ 50% WOD: E3MOMx6 Run 300M 10 T2B 10 Push-ups *Added chellenge: add 1 T2B + 1 Push-up each round. 

10.07.2019

Strength: EMOMx10(Alternate between movements) 5 Floor Press 8 Bent Over Rows WOD: 3 Rounds 75 Double Unders 7 Bar Muscle Ups Then, 4 Rounds 20/15 Cal Bike/Row  15 KBS 53/35 10 Burpees

09.07.2019

Strength: Push Press 4×6 reps @60-70% 6-12 clapping/regular push-ups between sets. WOD: AMRAP 16 400M Run 15 Hang Power C&J 135/95 5 Wall-Climbs

08.07.2019

Strength: Clean & Jerks 50-60% 1 Rep, every 20 seconds x15 rounds WOD: 4 Rounds  1 Min Max Cals Bike/Row  1 Min Max 1 Arm OH Lunges 50/35 1 Min Max Box Jumps 24/20 1 Min Rest