Workout of the Day – July 13 2017
LIFT: 10 min EMOM – Clean pull + squat clean + hang power clean @ 75% 1RM WOD: 5 min AMRAP 15 Heavy KB Swings... Read More
Workout of the Day – July 12 2017
SKILL: Sled push – Relay races WOD: 100 pull ups for time -every break complete 5 burpees-
Workout of the Day – July 11 2017
LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 1 rep of each-2 reps of each-3 reps of each (= 1 round) Hang Squat... Read More
Workout of the Day – July 10 2017
LIFT: Press – 5 x 3 (80% of 3RM) WOD: Alternating Tabata Pull ups & Hanging single leg raises Rest 1 min DB Snatch &... Read More
Workout of the Day – July 8 2017
SKILL: Rope climbs – 2 min AMRAP WOD: Partner’s complete 20 min AMRAP – 1 person working at a time 20 thrusters @ 115/75 20... Read More
Workout of the Day – July 7 2017
LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 5 Squat cleans @ 155/115 10 T2B 15 KB Swings @ 32/24 kg
Workout of the Day – July 6 2017
LIFT: Bench Press – 3 x 5 WOD: 15 min AMRAP 5 strict pull ups (sub ring rows) 10 tuck jump 20 Double under’s
Workout of the Day – July 5 2017
SKILL: Pistols 5-4-3-2-1 WOD: Partner’s – similar strength. Athletes switch as soon as they fail the static hold. In 5 min: A) Deadlift static hold... Read More
Workout of the Day – July 3 2017
LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 50 foot walking lunge 10 push ups 200m Run
Workout of the Day – June 30 2017
SKILL: 400m Run for time WOD: 150 skips 20 C2B pull ups 10 Squat cleans @ 115/75 150 skips 15 C2B 15 Sq. cleans 150... Read More