Workout of the Day – March 2 2014
LIFT: Back Squat – 3 x 5 WOD: Tabata these… Ring support Russian twist @ 16/12kg K2E
Workout of the Day – March 1 2014
SKILL: 3 x 10 Ring dips WOD: 4 RFT 10 KB Swings @ 32/24 kg 20 Double Unders 30 Squat thrusts
Workout of the Day – February 28 2014
LIFT: Bench Press 1 RM WOD: 1 -10 – 1 Box Jumps @ 24/20 Sprawls
Workout of the Day – February 27 2014
LIFT: Deadlift 1 RM WOD: “Baseline” – Revisited 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups (If you want more... Read More
Workout of the Day – February 26 2014
SKILL: 2000m Row WOD: 50 Back squat @ 135/95 25 pull ups 50 Box jump @ 24/20 25 shoulder to overhead @ 135/95
Workout of the Day – February 25 2014
LIFT: Press – 1 RM WOD: 3RFT 10 OH Squat @ 95/65 20 sit ups 30 Double unders
Workout of the Day – February 24 2014
LIFT: OH Squat – 3 RM WOD: 50 ft. OH Lunge @ 45/25 25 Push press @ 95/65 50 ft. OH Lunge 25 Body Rows... Read More
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 22 2014
LIFT: Thruster – 3 RM WOD: Teams of 3 3000m Row 200 T2B 300 Push ups 400 Wall ball @ 20/14
Workout of the Day – February 21 2014
LIFT: Front squat – 3 RM WOD: AMRAP in 5 5 pull ups 5 push press @ 95/65 REST 2 min 1000m Row for time