Workout of the Day – November 1 2017
LIFT: Deadlift – 5 RM WOD: EMOM x 12 odd: 12 Box Jump even: 8 T2B
Workout of the Day – October 31 2017
SKILL: pistols 5-4-3-2-1 WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1... Read More
Workout of the Day – October 30 2017
LIFT: Bench Press – 3 x 5 WOD: 2 X 10 Heavy Goblet Squats 10 T2B 1 Suicide Rest 1 min after 2 sets Complete... Read More
Workout of the Day – October 29 2017
LIFT: Back Squat – 3 x 5 WOD: 4 Rounds 100m Offset Farmer Carry 30 sit ups
Workout of the day – October 28 2017
SKILL: 3 x Max Effort pull ups WOD: Tabata Thrusters @ 95/65 -Rest 1 min- Tabata Mountain Climbers -Rest 1 min- Tabata Double under’s
Workout of the Day – October 27 2017
LIFT: Snatch – 7 x 1 WOD: 50 Box Jump then…. 12 to 1 Heavy KB Swings 1 to 12 Squat jumps then… 50 Burpees
Workout of the Day – October 26 2017
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 2 4 Power Snatch @ 95/65 8 push ups Rest 1 min. Complete 3 Rounds
Workout of the Day – October 25 2017
SKILL: Muscle Up transitions / Progressions WOD: 20 Deadlift @ 225/155 10 Bar muscle up 16 Deadlift 8 Bar MU 12 Deadlift 6 Bar MU
Workout of the Day – October 24 2017
LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 10 200m Row 10 T2B 5 Power Clean @ 135/95
Workout of the Day – October 23 2017
SKILL: 1000m Row WOD: 5 Rounds 10 Russian step ups – HAP 20 Wall ball @ 20/14