Workout of the Day – July 5 2018
LIFT: Snatch – 7 x 1 @ 80% WOD: AMRAP in 14 21 Calories Assault Bike 21 KB Swings @ 24/16 kg 21 Wall Ball... Read More
Workout of the Day – July 4 2018
SKILL: Running Drills WOD: 4 Rounds of: In 5 minutes Complete 400m Run 25 Box Jump @ 24/20 AMRAP Burpees in remaining time -Rest 3... Read More
Workout of the Day – July 3 2018
LIFT: OH Squat – 5 x 3 @ 75% 3RM WOD: 2 Rounds 50 Dual Front Rack KB Lunge steps @ 24/16 kg 50 Double... Read More
Workout of the Day – June 30 2018
LIFT: Clean & Jerk – 7 x 1 @ 80% 1RM WOD: 3 Rounds 10 Pendlay row @ 115/85 20 Calorie Row 30 KB Swings... Read More
Workout of the Day – June 29 2018
SKILL: Plank Wars WOD: 400m Front Rack Dual KB Carry -every drop complete 20 squats before continuing-
Workout of the Day – June 28 2018
LIFT: Front Squat – 5 x 3 @ 75% WOD: AMRAP in 7 15/10 Cal Assault Bike 50 Foot OH Walking Lunge @ 45/25 50... Read More
Workout of the Day – June 27 2018
LIFT: Press – 3 x 10 @ 65% 5RM WOD: Complete 3 Rounds 10 KB Swings @ 24/16 kg 1 Bar MU (sub ring MU... Read More
Workout of the Day – June 26 2018
SKILL: Rope Climbs WOD: 10 Rounds 12 thrusters @ 95/65 6 burpee O/B 1 Rope Climb
Workout of the Day – June 25 2018
LIFT: Deadlift – 5 x 5 @ 75% WOD: -Row 750m- 3 Rounds of 5 renegade row 10 alt. pistols -Row 750m-