Workout of the Day – January 11 2018
LIFT: 10 min EMOM: 1 Clean pull + 1 Power clean + 1 hang power clean WOD: 21-15-9 Pendlay Row @ 135/95 Over Bar Burpees... Read More
Workout of the Day – January 9 2018
LIFT: Front Squat – 5 x 2 WOD: Partner’s complete 10 min AMRAP max Calories Row (switch as needed) Rest 2 min Then complete 5... Read More
Workout of the Day – January 7 2018
SKILL: Rope Climbs WOD: Teams of 4 Complete 2 Rounds 24 Suicide Sprints (6 sprints each) 250 DB / KB press *1 person working at... Read More
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 3 2018
LIFT: Back Squat – 3 x 5 WOD: 8 Rounds 8 T2B 16 Air Squats 32 Double Under’s
Workout of the Day – December 31 2017
SKILL: 2000m Row WOD: 5-4-3-2-1 Rope Climbs 10-8-6-4-2 Pistols 50-40-30-20-10 KB Swings @ 24/16 kg
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 27 2017
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 6 3 Push Jerk @ 135/95 9 Burpee Box Jump @ 24/20
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 21 2017
LIFT: Bench Press – 3 x 5 WOD: “Rowing Randy” 3 Rounds 25 Power Snatch @ 115/75 500m Row