Workout of the Day – April 14 2017
LIFT: Front Squat – 5×2 WOD: Teams of 3 Buy In – athletes run 400m and each collects an egg. Teams = same colour eggs Team... Read More
Workout of the Day – April 13 2017
LIFT: Press 5 x 3 WOD: Partners Complete – 20 min CAP 100 Wall Ball @ 20/14 100 DB Snatch @ 50/35 50 Wall Ball... Read More
Workout of the Day – April 12 2017
SKILL: 500m Row for time WOD: 15 – 1 C2B pull ups 1 – 15 KB Swings (HAF)
Workout of the Day – April 11 2017
LIFT: Deadlift – 5 x 5 WOD: EMOM x 10 odd: 10 OH Squats @ 95/65 even: 40 Double under’s
Workout of the Day – April 10 2017
LIFT: Bench – 3 x 5 WOD: AMRAP in 12 5 Ring Dips 10 Goblet Squats @ 24/16 kg 20 walking lunge steps
Workout of the Day – April 9 2017
SKILL: Ring supports – 3 x ME WOD: Complete 3 Rounds of…. 3 min AMRAP 3 C & J @ 135/95 6 T2B 9 Burpees... Read More
Workout of the Day – April 8 2017
LIFT: Back Squat – 3 x 5 WOD: 15 press @ 95/65 3 Rope climb 12 press 2 Rope climb 9 press 1 Rope climb
Workout of the Day – April 7 2017
LIFT: Snatch – 7 x 1 WOD: AMRAP in 12 6 C2B Pull ups 12 Burpee Box Jump Overs @ 24/20
Workout of the Day – April 6 2017
SKILL: Running drills WOD: 12 min EMOM odd: 15 Hollow Rock even: 10 T2B (sub. dragon flag tow touch)
Workout of the Day – April 5 2017
LIFT: OH Squat – 5 x 2 WOD: 6 Rounds 15 Wall Ball @ 20/14 50 Double under’s (sub. 15 squat thrusts)