Workout of the Day – November 4 2015
LIFT: Clean & Jerk – 7 x 1 @ 90% WOD: 10 min EMOM 10 Calorie Row
Workout of the Day – November 3 2015
LIFT: OH Squat – 5 RM WOD: 21 min EMOM – alternate b/w 3 exercises each minute A) 6 strict press @ 85% 5RM B)... Read More
Workout of the Day – November 2 2015
SKILL: Double under’s – EMOM x 8 WOD: 20 Deadlift @ 225/155 Run 200m 20 KB Swings @ 32/24 kg Run 200m 20 Burpees Run... Read More
Workout of the Day – November 1 2015
LIFT: Front Squat – 5 RM WOD: AMRAP in 15 5 paralette pass thru 10 Russian twist / side @ 16/12 kg 15 Ball slams... Read More
Workout of the Day – October 31 2015
LIFT: Bench press – 3 RM WOD: “The Ghost” 6 Rounds 1 min AMRAP Cal Row 1 min AMRAP burpees 1 min AMRAP Double under’s... Read More
Workout of the Day – October 30 2015
SKILL: pull ups – 5 x 3 strict or weighted WOD: EMOM x 15 min 1 Power clean @ 135/95 1 Hang squat clean
Workout of the Day – October 29 2015
LIFT: Deadlift – 3 RM WOD: AMRAP in 8 5 HSPU 25 Double under’s
Workout of the Day – October 28 2015
LIFT: Press – 3 RM WOD: 1 min AMRAP SLDL @ 95/65 1 min AMRAP KB Swings @ 24/16 kg 1 min AMRAP Pendlay Row... Read More
Workout of the Day – October 27 2015
SKILL: 30 Turkish Get ups WOD: 3 Rounds 400m Run 15 V ups
Workout of the Day – October 26 2015
LIFT: Back Squat – 3 RM WOD: EMOM x 10 min. odd: 20 push press @ 115/75 even: 20 sandbag lunges @ 45/25