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 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 – June 26 2017
LIFT: Front Squat – 5 x 2 @ 85% 1RM WOD: 5 Rounds 200m Run 10 push ups 15 box jumps @ 24/20 20 walking... Read More
Workout of the Day – June 20 2017
LIFT: Back Squat – 3 x 5 @ 80% 5RM WOD: 4 Rounds 15 Box Jump 2 24/20 400m Run
Workout of the Day – June 18 2017
SKILL: max height box jump WOD: 2 Rounds 20 KB Swings @ 32/20 kg 15 Burpees 10 pull ups 15 lunges per leg 20 sit... Read More
Workout of the Day – June 10 2017
LIFT: Bench Press – 1 RM WOD: Partner’s – similar strength 4 Rounds 20 Hang Power Cleans (rep for rep with partner) 20 Burpee box... Read More
Workout of the Day – May 26 2017
LIFT: Back Squat – 3RM WOD: AMRAP in 20 10 DB squat cleans @ 45/25 15 pull ups 20 box jump @ 24/20
Workout of the Day – May 10 2017
LIFT: Clean & jerk – 7 x 1 WOD: 8 X 8 T2B 10 Box Jump @ 24/20 12 Push ups *After rounds 2-4-6-8 Run... Read More
Workout of the Day – April 14 2017
LIFT: Front Squat – 5×2 WOD: Teams of 3 Buy In – athletes run 400m and each collects an egg. Teams = same colour eggs Team... Read More
Workout of the Day – April 7 2017
LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 6 C2B Pull ups 12 Burpee Box Jump Overs @ 24/20