Workout of the Day – July 30 2018
SKILL: Plank Wars WOD: “White” 5 Rounds 3 Rope Climb 10 T2B 21 OH Walking Lunges @ 45/25 400m Run
Workout of the Day – July 29 2018
LIFT: OH Squat – 5 x 3 WOD: 5 Rounds 12 Supine Ring Rows 4 Tire Flips
Workout of the Day – July 28 2018
LIFT: Clean & Jerk – 7 x 1 WOD: 30 min EMOM A) 10 Alt. DB Snatch @ 50/35 B) 100m Run C) 30 sec... Read More
Workout of the Day – July 27 2018
SKILL: Agility Ladder Drills WOD: 30 min EMOM A) 10 Dual KB Front Rack Step Ups – HAP B) 9 / 6 Calorie Assault Bike... Read More
Workout of the Day – July 26 2018
LIFT: Front Squat – 5 x 3 WOD: 2 Rounds 400m Run 30 KB Swings @ 24/16 kg 400m Run 30 Burpees
Workout of the Day – July 25 2018
LIFT: Press – 3 x 10 WOD: EMOM x 20 ODD: 3 HSPU – strict (deficit if possible) EVEN: 100m sprint
Workout of the Day -July 24 2018
SKILL: Kipping Drills – Butterfly Elliptical – Hip to Bar Lever WOD: 3 Rounds 21/15 Cal Assault Bike 14 Box Jumps @ 30/24 7 Bar... Read More
Workout of the Day – July 23 2018
LIFT: Deadlift – 5 x 5 WOD: 5 Rounds 60 sec Plank Hold 45 sec static hang 15 GHD sit ups Rest 1 min
Workout of the Day – July 20 2018
LIFT: Bench Press – 3 x 10 WOD: EMOM x 16 A) 8 KB Thrusters (4 per arm) @ 24/16 kg B) 8 Burpees
Workout of the Day – July 19 2018
SKILL: Burgener Warm up & prep WOD: 21-15-9 Hang Power Clean @ 155/115 Push Jerk