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 20 2014
LIFT: Snatch – 7 x 1 WOD: E.M.O.M. x 20 min Odd = 15 wall ball @ 20/14 Even = box jumps @ 24/20
Workout of the Day – March 17 2014
LIFT: Clean & Jerk – 7 x 1 WOD: Four Leaf Clover 3 Rounds 1 min AMRAP Burpee Box Jumps @ 24/20 1 min Row... Read More
Workout of the Day – March 16 2014
SKILL: max ring support x 3 WOD: EMOM for 10 min 1 Clean 2 Front squat 3 Jerk
Workout of the Day – February 18 2014
LIFT: OH Squat – 5RM WOD: AMRAP in 15 5 Clean @ 135/95 10 Push ups 15 Box jump @ 24/20″
Workout of the Day – February 16 2014
LIFT: Clean & Jerk 1 RM WOD: 4 Rounds 1 min AMRAP SLDL @ 75/55 1 min AMRAP Body Rows 1 min AMRAP KB Swings... Read More
Workout of the Day – February 9 2014
LIFT: Press 3 RM WOD: AMRAP in 7 1 Power Clean 2 Beggars 3 Push Press @95/65
Workout of the Day – February 4 2014
LIFT: Deadlift 5 RM WOD: 4 Rounds 5 Power Cleans 10 Front Rack Lunges 10 Over bar Burpees Post load.
Workout of the Day – January 29 2014
LIFT: Clean & Jerk 7 x 1 WOD: 2-10-2 KB Snatch per arm @ 24/16kg Sprawls