Workout of the Day – November 30 2018

LIFT:

Snatch – 1 RM

WOD:

2 Rounds

50 bicycles

40 ball slams @ 20/15

30 sit ups

Workout of the Day – November 29 2018

LIFT:

OH Squat – 3 RM

WOD:

Complete 4 Rounds of

3 Sets of:

3 KB Snatch – R

5 KB Front Rack Squat – R

3 KB Snatch – L

5 KB Front Rack Squat – L

then a 500m Row / 25 Cal Assault Bike (alt. every round)

IMPROVE YOUR ROW TIME

WANT A FASTER 500M ROW?

Join us for a 2 hour rowing clinic that will focus on developing and improving technique for a more efficient row stroke. If you struggle with mastering the Concept 2 Rower, your ability to maintain a steady pace, or your ability to maximize your output during a WOD, this clinic is for you!
We will take you through the basics of body position, the 4 points of the stroke, how best to pace your row, and how to generate power efficiently. We will help you identify your weak link and correct your form.

SATURDAY JAN 26th 1-3PM

Price $30 (register at the front desk)
Max 18 athletes per clinic.
Members take precedent, any remaining spots will be opened to the public 5 days prior to the clinic.

 

Workout of the Day – November 28 2018

SKILL:

Max Height Box Jump

WOD:

5 Rounds

7 Ring Dips

14 KB Sumo Deadlift Highpull @ 32/24 kg

28 KB Swings

Workout of the Day – November 27 2018

LIFT:

Clean & Jerk – 1 RM

WOD:

AMRAP in 7

5 C2B pull ups

7 Burpee Box Jump @ 24/20

Workout of the Day – November 26 2018

LIFT:

Front Squat – 3 RM

WOD:

2 Rounds

50 Box Jump @ 24/20

25 HSPU (sub strict DB press)

5 Rope Climbs

Workout of the Day – November 25 2018

SKILL:

Core Complex – 10X

WOD:

4 Rounds

5 Dual KB Clusters @ 16/12 kg

10 T2B

20 Double under’s

Workout of the Day – November 24 2018

LIFT:

Press – 5 RM

WOD:

10 Rounds

5 Man Makers @ 35/25

10 Russian step ups

Workout of the Day – November 23 2018

LIFT:

Deadlift – 5 RM

WOD:

5 Rounds

10 Hang Cleans @ 95/65

10 Box Jump @ 24/20

Workout of the Day – November 22 2018

SKILL:

Agility Ladder Drills

WOD:

100 push ups

100 sit ups

100 pull ups

EOMOM complete 3 burpees