Workout of the Day – June 10 2018
LIFT: Back Squat – 1 RM WOD: 3 Rounds 400m Run 15 Ring Rows
Workout of the Day – June 8 2018
SKILL: 3 x Max Effort Toes to Bar WOD: “Kelly” 5 Rounds 400m Run 30 Box Jump @ 24/20 30 Wall ball @ 20/14
Workout of the Day – June 6 2018
LIFT: Jerk – 1 RM WOD: 21-15-9 Push Press @ 95/65 Calories on Assault Bike
Workout of the Day – June 4 2018
LIFT: Front Squat – 3 RM WOD: In 5 minutes complete 400m Run 25 KB Swings @ 24/16kg AMRAP sit ups -Rest 2 min- Repeat... Read More
Workout of the Day – June 2 2018
SKILL: 150 KB Swings for Time WOD: 3 Rounds 400m Run 10 Clusters @ 95/65 15 Burpees
Workout of the Day – May 31 2018
LIFT: Deadlift – 3 RM WOD: Row Sprints 30-20-10 Calories 50 Double under’s after each Row
Workout of the Day – May 29 2018
LIFT: Bench press – 3 RM WOD: Teams of 3 3:00 Assault Bike Max Calories (switch @ 60 sec) 3:00 Rest 6:00 Max Cal (switch... Read More
Workout of the Day – May 27 2018
SKILL: Bar Muscle Ups / Progressions WOD: 10 Rounds 5 Push press @ 75/55 5 Thruster @ 75/55 1 Rope Climb -30 second Rest b/w... Read More
Workout of the Day – May 25 2018
LIFT: OH Squat – 5 RM WOD: Core Strength 3 Rounds 20 Hollow Rock 15 sec L-Hang 1 Suicide Run
Workout of the Day – May 23 2018
LIFT: Clean & Jerk – 1 RM WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull ups