Workout of the Day – July 9 2018
LIFT: Deadlift – 5 x 5 @ 75% WOD: AMRAP in 16 12 Goblet Squats @ 24/16 kg 8 T2B 6 Broad Jump
Workout of the Day – July 7 2018
SKILL: Burgener Prep WOD: 20 min to find heaviest complex: 1 Power Clean + 1 Hang Power Clean -THEN- Reduce weight to 75% Complete Max... Read More
Workout of the Day – July 5 2018
LIFT: Snatch – 7 x 1 @ 80% WOD: AMRAP in 14 21 Calories Assault Bike 21 KB Swings @ 24/16 kg 21 Wall Ball... Read More
Workout of the Day – July 4 2018
SKILL: Running Drills WOD: 4 Rounds of: In 5 minutes Complete 400m Run 25 Box Jump @ 24/20 AMRAP Burpees in remaining time -Rest 3... Read More
Workout of the Day – July 3 2018
LIFT: OH Squat – 5 x 3 @ 75% 3RM WOD: 2 Rounds 50 Dual Front Rack KB Lunge steps @ 24/16 kg 50 Double... Read More
Workout of the Day – June 28 2018
LIFT: Front Squat – 5 x 3 @ 75% WOD: AMRAP in 7 15/10 Cal Assault Bike 50 Foot OH Walking Lunge @ 45/25 50... Read More
Workout of the Day – June 24 2018
LIFT: Bench Press – 3 x 10 @ 65% 5RM WOD: AMRAP in 12 5 Broad Jump 10 T2B 20 Slingshots @ 16/12 kg 40... Read More
Workout of the Day – June 21 2018
LIFT: Hang Power Snatch – 1 RM WOD: 5 Rounds 12 sec Max Effort Push ups (fast) 48 sec Slow Recovery PVC Floor Press
Workout of the Day – June 18 2018
LIFT: Power Clean – 1 RM WOD: AMRAP in 8 5 Tuck jumps 10 DB Walking Lunges @ 50/35 (suitcase hold) 200m Run