Workout of the Day – April 6 2017
SKILL: Running drills WOD: 12 min EMOM odd: 15 Hollow Rock even: 10 T2B (sub. dragon flag tow touch)
Workout of the Day – April 1 2017
LIFT: Press – 5 x 3 WOD: EMOM to the Death 10 air squats 1 wall walk (add 1 rep every minute)
Workout of the Day – March 27 2017
LIFT: Back Squat – 3 x 5 WOD: KB ANNIE 50-40-30-20-10 KB Swings @ 24/16 kg Sit ups
Workout of the Day – March 22 2017
SKILL: Atlas Stone Technique WOD: 200m Row 10 T2B 200m Row 15 paralette pass thru 200m Row 20 sit ups 200m Row 15 paralette pass... Read More
Workout of the Day – March 17 2017
LIFT: Bench press – 3 x 5 WOD: Four Leaf Clover -Complete 3 Rounds of 1 min intervals- Sit ups Mountain climbers Ball slams @... Read More
Workout of the Day – March 12 2017
LIFT: OH Squat – 5 x 2 WOD: EMOM to failure Ball slams 2-4-6-8-10-12-14-16 etc…… Suicide sprint
Workout of the Day – March 11 2017
LIFT: Clean & Jerk – 7 x 1 WOD: AMRAP in 12 20 DB Snatch @ 45/30 20 walking lunge steps 20 sit ups
Workout of the Day – March 7 2017
SKILL: skin the cat – lever progressions WOD: 50-40-30-20-10 OH walkin glunges @ 45/25 KB Swings @28/20 kg
Workout of the Day – March 2 2017
LIFT: Snatch – 7 x 1 WOD: 8 min AMRAP 4 HSPU 8 KB Swings @ 32/24 12 GHD sit ups (wt. sit ups)
Workout of the Day – February 25 2017
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 14 4 T2B 6 Power Snatch @ 75/55 8 OH Lunge steps w/ BB