Workout of the Day – September 7 2018
LIFT: Back Squat – 5 x 5 WOD: 100 Burpees for time
Workout of the Day – September 4 2018
LIFT: OH Squat – 5 x 3 WOD: 20-18-16-14-12-10-8-6-4-2 DB Suitcase Lunge Steps @ 50/35 5 Pull ups between sets
Workout of the Day – September 3 2018
Labour Day Team WOD 3 Person Team will complete 3 Rounds for Time Person A) Row 20 Calories Person B) HS Hold / Plank Hold... Read More
Workout of the Day – September 2 2018
SKILL: HSPU drills: 30 sec HS Hold + 5 Negatives WOD: 1 Mile Run 100 KB Swings @ 24/16 kg 2 Km Row
Workout of the Day – August 31 2018
LIFT: Front Squat – 5 x 3 WOD: 4 Rounds 200m Run 15 pull ups 10 alt. pistols
Workout of the Day – August 30 2018
SKILL: 3 x 200m Sprints WOD: Tabata T2B Rest 2 min Tabata Hollow Rock Rest 2 min Tabata sit ups
Workout of the Day – August 29 2018
LIFT: Press – 3 x 8 WOD: In 6 minutes compete: 3 Rounds of 10 Tuck Jump 20 walking lunge steps 30 double under’s -then-... Read More
Workout of the Day – August 28 2018
LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 600m Row 30 KB Swings @ 27/16 kg 30 Power Cleans @ 105/75
Workout of the Day – August 27 2018
SKILL: T2B – 3 x Max Effort WOD: 10 min Ladder Power Snatch @ 95/65 1-2-3-4-5-6-etc 20 Double under’s (sub 5 burpees)
Workout of the Day – August 25 2018
LIFT: Back Squat – 5 x 5 WOD: 8 min Ladder V-ups 2-4-6-8-10-etc 25 Double under’s (sub 7 burpees) BENCHMARK: “Helen”