Workout of the Day – June 30 2016
SKILL: 1 Mile Run WOD: 50m Walking lunge to…. FRAN 50m walking lunge to finish
Workout of the Day – June 29 2016
LIFT: OH Squat – 5 x 2 WOD: AMRAP in 8 8 burpee box jump @ 24/20 16 KB Swings @ 32/24 kg
Workout of the Day – June 28 2016
LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 5 Rounds AMRAP Shoulder to OH – no rack @ 75% C&J weight Run... Read More
Workout of the Day – June 25 2016
LIFT: Press – 5 x 3 @ 85% WOD: 10x 100m Sprint Rest 90 sec.
Workout of the Day – June 24 2016
SKILL: 400m Run for time WOD: 1 min. AMRAP DB Snatch @ 45/30 (alternating) 1 min. AMRAP Wall Ball @ 20/14 2 min. AMRAP DB... Read More
Workout of the Day – June 22 2016
LIFT: Bench press – 3 x 5 @ 85% WOD: 25 HSPU 50 V to Hollow body 25 walking lunge steps 50 supermans 25 Pendlay... Read More
Workout of the Day – June 21 2016
SKILL: Muscle up progressions WOD: 3 Rounds 20 Slingshots @ 16/12 kg 15 sit ups 10 body rows 5 burpees
Workout of the Day – June 19 2016
LIFT: Snatch – 7 x 1 @ 90% WOD: 5 Rounds 30 KB Swings @ 24/16 15 Box Jumps @ 24/20 -10 min Cap- Class... Read More
Workout of the Day – June 18 2016
SKILL: Tabata sledge swings WOD: 42 Squat cleans @ 75/55 21 H/R push ups 30 Sq. cleans 15 H/R push ups 18 Sq. cleans 9... Read More
Workout of the Day – June 17 2016
LIFT: OH Squat – 5 x 2 @ 90% WOD: EMOM x 12 3 Deadlift @ 185/135 6 Burpees over bar