Posts

Workout of the Day – May 7 2019

STRENGTH: Bench Press 3 x 5

WOD:

3 Rounds

10 GHD sit ups

15 Burpees

20 KB Snatch @ 24/16

Workout of the Day – April 29 2019

STRENGTH: OH Squat 1 RM

WOD

20 Rounds

5 burpees

5 pull ups

5 air squats

Workout of the Day – April 25 2019

STRENGTH: Bench Press 4 x 4

WOD:

AMRAP in 6

6 Hang Squat Cleans @ 115/75

6 Bar Facing Burpees

Workout of the Day – April 21 2019

Easter WOD – Teams Of 4

With a Tabata clock running each team member works for a 20 sec interval, rotate through the team to complete

100 Burpees

100 Calorie Assault Bike

100 Wall Balls @ 20/14

100 Calorie Row

Workout of the Day – April 20 2019

STRENGTH: Deadlift – 5@ 50% – 4@ 60% – 3 @ 70% – 2 @ 75% – 8×3 @ 60%

WOD:

3 Rounds

25 Double under’s

25 MB Cleans @ 20/14

25 Tuck Jump

25 Push Press @ 95/65

25 double under’s

25 Burpees

Workout of the Day – April 9 2019

Press – 5 x 2

WOD:

25 Burpees

10 Muscle ups (25 pull ups or 50 jump assist pull ups)

25 Burpees

Workout of the Day – April 5 2019

Rope Climbs

WOD:

2 Rounds – 30 sec work / 30 sec rest

Thrusters @ 95/65

Bike

Burpees

Row

Power Cleans @ 95/65

Bike

Burpees

Row

Workout of the Day – April 2 2019

SKILL:

Favourite 4

PARTNER WOD:

P1 Dual OH KB Hold / P2 50 air squats

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P1 wall sit / P2 40 walking OH Lunges @ 45/25

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P1 Dual KB Front Rack Hold / P2 30 Push ups

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P1 wall sit / P2 20 KB Clean & Jerk

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P1 Bar Hang / P2 Burpee Box Jump

Workout of the Day – March 31 2019

Front Squat – 5 x 5

3 Rounds

30 Alt. DB Snatch @ 50/35

20 Burpee Box Jump @ 24/20

Workout of the Day – March 16 2019

LIFT:

Back Squat 3 x 5

WOD:

500m Row

25 Burpees

500m Row

25 Burpees