Workout of the Day – April 8 2014
LIFT: Press – 3 x 5 WOD: Open WOD 14.1 AMRAP in 10 30 Double unders 15 Power Snatch @ 75/55
Workout of the Day – April 6 2014
SKILL: 5 x 3 Superman squats per leg WOD: 4 Rounds – 30 sec. Intervals Russian twist @ 16/12kg Mountain climbers V to Hollow body... Read More
Workout of the Day – April 4 2014
LIFT: Deadlift – 5 RM WOD: Partner’s 100 Box Jumps @ 24/20″ 100 Burpees 100 KB Swings @ 24/16kg 100 Double unders
Workout of the Day – March 31 2014
SKILL: max Ring Dips WOD: AMRAP in 10 5 Burpees 10 Wall ball @ 20/14 15 Double unders
Workout of the Day – March 29 2014
LIFT: Clean & Jerk – 7 x 1 WOD: EMOM x 14 min Odd: 10 Push ups Even: 20 Jump Squats
Workout of the Day – March 27 2014
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 5 10 Hollow Rock 20 Double unders REST 2 min 2 min AMRAP Burpees
Workout of the Day – March 25 2014
SKILL: 2 x sled push WOD: 21-15-9 Power clean @ 135/95 Burpees
Workout of the day – March 23 2014
LIFT: Clean & Jerk – 7 x 1 WOD: 20 Calorie Row 30 Burpees on plate 40 KB Swings @ 24/16 kg 30 pull ups... Read More
Workout of the Day – March 21 2014
LIFT: Front Squat – 5 x 2 WOD: 3 Rounds Max Wall ball (unbroken) @ 20/14 20 Double unders Score time + reps
Workout of the Day – March 19 2014
SKILL: 3 Resisted Sprints WOD: Tabata these…. Wall ball @ 20/14 Body rows Ball slams @ 20/15