Workout of the Day – April 2 2016
LIFT: 3 snatch grip push press + 1 OH Squat EMOM for 10 min WOD: AMRAP in 10 10 push ups 10 ball slams 1... Read More
Workout of the Day – March 22 2016
SKILL: Handstand, HSPU, HS walk practice WOD: 4x 2 Core complex 250m Row
Workout of the Day – March 17 2016
LIFT: Jerk – 5×2 WOD: 3 Rounds 50 foot offset OH KB walk (light bell OH, heavy bell farmer style) 10 supermans 50 foot offset... Read More
Workout of the Day – March 12 2016
LIFT: Press – 5 x 3 WOD: 5 Rounds suicide sprint 15 KB Swings @ 24/16 kg 15 Ball slams @ 20/15
Workout of the Day – March 7 2016
SKILL: 150 KB Swings for time @ 24/16 kg WOD: 5 OH Squat @ 95/65 250m Row 10 OH Squat 500m Row 15 OH Squat... Read More
Workout of the Day – March 2 2016
LIFT: Deadlift – 1 x 5 WOD: 3x 10 OH Squats @ 95/65 20 sit ups 30 Double under’s
Workout of the Day – February 26 2016
LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 5 Power Snatch @ 50% 10 OH Squat 20 sit ups
Workout of the Day – February 21 2016
SKILL: Core complex – 10x WOD: 5x 10 Power Snatch @ 95/65 12 Ball slams @ 30/20
Workout of the Day – February 16 2016
LIFT: Back Squat – 3 x 5 WOD: Tabata this… paralette pass through hollow rock sling shots @ 16/12 kg
Workout of the Day – February 11 2016
LIFT: Clean & Jerk – 7 x 1 WOD: 4x 5 OH Lunge per leg @ 45/25 10 T2B 250m Row