Workout of the Day – February 8 2015
LIFT: Snatch drills WOD: AMRAP in 8 10 KB clean / arm @ 24/16 kg 20 Double unders
Workout of the Day – February 5 2015
LIFT: Clean – 5 reps EMOM @ 50% WOD: 50 Sit ups 40 Russian twist @ 16/12 kg 30 K2E 20 Hollow rock 10 Push... Read More
Workout of the Day – February 3 2015
LIFT: Jerk – 5 x 8 (50% of 1 RM) WOD: 3x 25 KB Swings @ 32/24 kg 20 Box Jumps @ 24/20 15 T2B
Workout of the Day – January 18 2015
LIFT: Thruster – 1 RM WOD: EMOM x 20 Odd Minutes: 5 Hang Power Clean @ 115/75 Even Minutes: 20 Double under’s
Workout of the Day – January 8 2015
LIFT: Back Squat – 3 RM WOD: AMRAP in 10 3 Power Snatch @ 95/65 5 T2B 7 Wall ball @ 20/14
Workout of the Day – January 7 2015
SKILL: Agility Ladder Drills WOD: 5 Rounds 5 Power cleans @ 135/95 5 Jerk 10 pull ups
Workout of the Day – January 2 2015
LIFT: Back Squat – 5 RM WOD: EMOM x 10 1 hang Power Snatch @ 50% 1RM 5 Burpees
Workout of the Day – December 28 2014
SKILL: 500m Row WOD: 43 Clean & Jerk @ 115/85 for time
Workout of the Day – December 22 2014
LIFT: Press – 5 x 3 WOD: 21-15-9 Wall ball @ 20/14 15-12-9 Power cleans @ 135/95
Workout of the Day – December 13 2014
LIFT: Snatch – 7 x 1 WOD: Inverse Tabata Hang Rest 1 min Tabata Slams @ 20/15 Rest 1 min Inverse Tabata L-sit