Workout of the Day – July 29 2017
SKILL: Muscle ups & progressions WOD: In 6 min Complete: 3 Rounds of 10 wall ball @ 20/14 20 walking lunge steps 30 Double under’s... Read More
Workout of the Day – July 27 2017
LIFT: 10 min EMOM: 2 Snatch pull + 1 Snatch @ 75% 1RM WOD: 400m Run 5 Rounds of 10 Burpees 10 T2B then another... Read More
Workout of the Day – July 26 2017
SKILL: 500m Row for time WOD: EMOM x 30 A) 5 strict pull ups B) 15 deck squats C) 15 Suitcase Deadlifts D) 5 wall... Read More
Workout of the Day – July 19 2017
SKILL: 400m Run for time WOD: Tabata… Assault Bike for Calories Ring Rows Air Squats Push ups
Workout of the Day – July 12 2017
SKILL: Sled push – Relay races WOD: 100 pull ups for time -every break complete 5 burpees-
Workout of the Day – July 11 2017
LIFT: Front Squat – 5 x 2 WOD: 3 Rounds 1 rep of each-2 reps of each-3 reps of each (= 1 round) Hang Squat... Read More
Workout of the Day – July 10 2017
LIFT: Press – 5 x 3 (80% of 3RM) WOD: Alternating Tabata Pull ups & Hanging single leg raises Rest 1 min DB Snatch &... Read More
Workout of the Day – July 7 2017
LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 5 Squat cleans @ 155/115 10 T2B 15 KB Swings @ 32/24 kg
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