Workout of the Day – January 9 2014
SKILL: Agility ladder WOD: The Bear Complex Complete the following for 7 sets without putting the bar down 1 Power Clean 1 Front Squat 1... Read More
Workout of the Day – January 4 2014
LIFT: Press 5 x 3 WOD: AMRAP in 8 8 Push press @ 115/75 12 Tuck jumps
Workout of the Day – December 28 2013
LIFT: Push Press 5 x 2 WOD: AMRAP in 7 3 wall walks 5 Broad jumps 7 Body rows
Workout of the Day – December 23 2013
LIFT: OH Squat 5 x 2 WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 muscle... Read More
Workout of the Day – December 9 2013
LIFT: Press 5 x 3 WOD: Tabata…. L-sit Russian twist @ 16/12kg Hollow Rock
Workout of the Day – December 6 2013
LIFT: Bench press 5×3 WOD: 3 RFT 30 Double unders 20 Ball slams @ 20/15 10 Push press @ 95/65
Workout of the Day – December 3 2013
LIFT: Press 5×3 WOD: 5 RFT 5 Front Squat @ 185/135 1 Rope Climb
Workout of the Day – December 1 2013
SKILL: 3 x 5 strict pull ups WOD: AMRAP in 7 5 Push press @ 115/75 10 Over bar Burpees Rest 2 min then.. AMRAP... Read More
Workout of the Day – November 27 2013
LIFT: Press 5 x 3 WOD: E.M.O.M. x 12 2 Squat cleans @ 155/115
Workout of the Day – November 16 2013
SKILL: Turkish get up 5-4-3-2-1 WOD: 5 RFT 5 Press @ 75/55 10 Burpees 250m Row