Workout of the Day – June 16 2015
LIFT: Bench Press – 3 x 5 WOD: EMOM x 9 6 Box Jump @ 24/20 6 thrusters @ 95/65
Workout of the Day – June 11 2015
LIFT: Back Squat – 5 x 10 @ 135/95 WOD: EMOM to failure 10 Weighted step ups @ 40/25 Squat jumps increasing by 2 every... Read More
Workout of the Day – May 29 2015
LIFT: Back Squat 5 x 10 @ 135/95 WOD: AMRAP in 12 200m Run 50 KB Swings @ 24/16
Workout of the Day – May 26 2015
SKILL: Foot Frenzy WOD: “The Bear Complex” 7 Sets of….. Power Clean Front Squat Push Press (to back rack) Back Squat Push Press (to front... Read More
Workout of the Day – May 19 2015
LIFT: Floor Press – 3 x 5 WOD: 3x 600m Run 30 foot Bear walk 15 KB High pulls @ 24/16 kg
Workout of the Day – May 1 2015
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 8 push ups 10 MB Clean @ 20/14 12 sit ups
Workout of the Day – April 25 2015
LIFT: Back Squat 3 x 5 WOD: AMRAP in 2 min. Tuck Jump Burpees Rest 30 sec. AMRAP in 2 min. Mountian Climbers Rest 30... Read More
Workout of the Day – April 15 2015
LIFT: Bench Press 3 x 5 WOD: EMOM x 8 odd: 15 wall ball @ 20/14 even: 100m Run
Workout of the Day – April 13 2015
LIFT: Deadlift 1 x 5 WOD: AMRAP in 7 5 Press @ 95/65 10 Ball slams @ 20/15 20 Double under’s
Workout of the Day – April 12 2015
SKILL: Muscle up Transitions WOD: 21*18*15*12*9*6*3 Back Squats @ 3/4 BW *400m Run between each set -most athletes should err on the lighter side for... Read More