Workout of the Day – January 5 2018
LIFT: Bench Press – 3 x 5 WOD: 6 Rounds 5 HSPU 20 OH Lunge @ 45/25 10 Tuck jumps
Workout of the Day – January 4 2018
SKILL: 3 x Max Reps pull ups WOD: Goblet Squat “Sally” @ 24/16 kg
Workout of the Day – January 3 2018
LIFT: Back Squat – 3 x 5 WOD: 8 Rounds 8 T2B 16 Air Squats 32 Double Under’s
Workout of the Day – January 2 2018
LIFT: Snatch – 7 x 1 WOD: 5 Rounds Max Reps DB Bench Press (Floor Press) @ 40/30 Max Reps Ring Rows
Workout of the Day – December 30 2017
LIFT: OH Squat – 5 x 2 WOD: Plank Ball slam @ 20/15 Mountain climbers DB Snatch @ 50/35 *1st Round 60 second intervals –... Read More
Workout of the Day – December 29 2017
LIFT: Clean & jerk – 7 x 1 WOD: 6 min AMRAP 10 Front Rack Lunges @ 75/55 10 push ups 20 tuck jumps -Rest... Read More
Workout of the Day – December 24 2017
LIFT: Press – 5 x 3 WOD: 12 Days of Christmas 1- Muscle up 2- HSPU 3- T2B 4- pistols 5- ring rows 6- goblet... Read More
Workout of the Day – December 23 2017
SKILL: Rope climb technique – 2 min AMRAP WOD: AMRAP in 10 3-6-9-12-15-18…etc increasing by 3 reps every round OH Squat @ 95/65 T2B
Workout of the Day- December 19 2017
LIFT: Back Squat – 3 x 5 WOD: 21-15-9 Suitcase Deadlift @ 32/24 kg Burpees Ring rows
Workout of the Day – December 13 2017
LIFT: Front Squat – 5 x 2 WOD: 500m Row 40 Ball slams @ 20/15 30 Slingshots @ 16/12 kg 20 T2B 10 sprawls