Workout of the Day – March 25 2014
SKILL: 2 x sled push WOD: 21-15-9 Power clean @ 135/95 Burpees
Workout of the day – March 23 2014
LIFT: Clean & Jerk – 7 x 1 WOD: 20 Calorie Row 30 Burpees on plate 40 KB Swings @ 24/16 kg 30 pull ups... Read More
Workout of the Day – March 17 2014
LIFT: Clean & Jerk – 7 x 1 WOD: Four Leaf Clover 3 Rounds 1 min AMRAP Burpee Box Jumps @ 24/20 1 min Row... Read More
Workout of the Day – March 15 2014
LIFT: Front Squat – 5 x 2 WOD: EMOM for 9 min 15 KB Swings @ 24/16 kg 3 Burpees
Workout of the Day – March 6 2014
LIFT: Bench Press – 3 x 5 WOD: 5 Rounds 50m Farmer Carry @ 100/70 lb 7 Burpees 9 Weighted step ups / leg
Workout of the Day – February 23 2014
SKILL: 5 x 100m Row sprints WOD: 5 Sandbag cleans 5 Over Sandbag Burpees 10 Sandbag cleans 10 Over Sandbag Burpees 15 Sandbag cleans 15 Over Sandbag... Read More
Workout of the Day – February 19 2014
LIFT: Snatch – 1 RM WOD: 5 RFT 5 Burpees over bar 7 Front squats @ 95/65 9 C2B Pull ups
Workout of the Day – February 11 2014
SKILL: 3 x 100m Row Sprints WOD: 3 RFT 12 Deadlift @ 185/135 6 Box Jump @ 24/20″ 3 Burpee pull ups
Workout of the Day – February 8 2014
SKILL: 500m Row for time WOD: AMRAP in 10 5 Burpees 10 T2B 15 Goblet squats @ 24/16kg
Workout of the Day – February 4 2014
LIFT: Deadlift 5 RM WOD: 4 Rounds 5 Power Cleans 10 Front Rack Lunges 10 Over bar Burpees Post load.