Workout of the Day – March 4 2015
LIFT: Back Squat – 3 x 5 @ 85% then 3 x 10 @ 50% of w/w WOD: 10 min. EMOM odd: 5 Push press... Read More
Workout of the Day – February 27 2015
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 5 press @ 95/65 10 push press 5 pull ups
Workout of the Day – February 23 2015
LIFT: Press – 5 x 3 WOD: AMRAP in 15 5 sprawls 10 goblet squats @ 24/16 kg 15 KB Swings @ 24/16 kg
Workout of the Day – February 18 2015
LIFT: Deadlift – 1 x 5 WOD: AMRAP in 8 10 Push press @ 95/65 10 T2B
Workout of the Day – February 17 2015
LIFT: Press – 5 x 3 WOD: AMRAP in 12 1 Rope Climb 6 Deadlift @ 225/155 12 Push ups
Workout of the Day – February 12 2015
LIFT: Clean technique drills – 3 reps EMOM @ 50% 1RM WOD: AMRAP in 7 5 Press @ 95/65 5 Dips 150m Row
Workout of the Day – January 29 2015
LIFT: Press – 3 RM WOD: ” Karen” 150 Wall Ball @ 20/14
Workout of the Day – January 23 2015
LIFT: Press – 5 RM WOD: “The Ghost” – Happy Birthday Kristin 🙂 6 Rounds 1 min. Cal. Row 1 min. Burpees 1 min. double... Read More
Workout of the Day – January 22 2015
SKILL: hand balancing drills WOD: AMRAP in 8 5 Ring dips 10 box jumps @ 24/20 5 press @ 50% 5RM
Workout of the Day – January 20 2015
LIFT: Push Press – 1 RM WOD: Tabata these…. Partner touch plank Rest 1 min Partner Under & Over Rest 1 min Partner MB pass