Workout of the Day – July 6 2017
LIFT: Bench Press – 3 x 5 WOD: 15 min AMRAP 5 strict pull ups (sub ring rows) 10 tuck jump 20 Double under’s
Workout of the Day – July 5 2017
SKILL: Pistols 5-4-3-2-1 WOD: Partner’s – similar strength. Athletes switch as soon as they fail the static hold. In 5 min: A) Deadlift static hold... Read More
Workout of the Day – July 4 2017
LIFT: Back Squat – 3 x 5 WOD: “Black Jack” AMRAP in 14 21 Cal Assault bike 21 KB Swings @ 24/16 kg 21 sit... Read More
Workout of the Day – July 3 2017
LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 50 foot walking lunge 10 push ups 200m Run
Workout of the Day – June 30 2017
SKILL: 400m Run for time WOD: 150 skips 20 C2B pull ups 10 Squat cleans @ 115/75 150 skips 15 C2B 15 Sq. cleans 150... Read More
Workout of the Day – June 29 2017
LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: AMRAP in 5 5 Ring dips 10 push press @ 95/65 -Rest 1... Read More
Workout of the Day – June 28 2017
LIFT: OH Squat – 5 x 2 @ 85% 1RM WOD: Heavy KB Swings 5-10-15-20-25-30-35 200m sprint after each set
Workout of the Day – June 27 2017
SKILL: Ring supports – 3 x ME WOD: “Michael” 3 Rounds 800m Run 50 Back extensions 50 sit ups
Workout of the Day – June 26 2017
LIFT: Front Squat – 5 x 2 @ 85% 1RM WOD: 5 Rounds 200m Run 10 push ups 15 box jumps @ 24/20 20 walking... Read More
Workout of the Day – June 25 2017
LIFT: Press – 5 x 3 @ 80% 3RM WOD: Partner’s – Complete 4 Rounds each A) 400m Run B) AMRAP Clean & Jerk @... Read More