Workout of the Day – February 1 2015
LIFT: Front Squat – 1 RM WOD: AMRAP in 8 5 Ring dips 10 pull ups 15 Double under’s
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 – December 30 2014
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 10 2 Ring dips 4 Box Jump overs @ 24/20 6 KB Snatch per arm... Read More
Workout of the Day – December 24 2014
WOD: 12 Days of Christmas On the first day of Christmas my true love gave to me, 1 burpee On the second day of Christmas... Read More
Workout of the Day – November 27 2014
LIFT: Back Squat – 3 x 5 WOD: AMRAP in 12 3 pistols / leg 5 Ring dips 7 Box jump overs @ 24/20 9... Read More
Workout of the Day – November 4 2014
LIFT: Press – 5 x 3 WOD: 5x 3 Deadlift @ 275/185 6 Ring dips 9 Box Jumps @ 30/24
Workout of the Day -October 7 2014
SKILL: 3 x max reps Ring dips WOD: 21-15-9 Box Jumps @ 24/20″ KB Swings @ 24/16 kg push ups
Workout of the Day – July 30 2014
LIFT: Snatch – 5 RM WOD: 4 Rounds 5 Ring dips 10 DB Cleans @ 40/25 20 Lunge steps
Workout of the Day – June 15 2014
SKILL: HSPU – 3 x max effort WOD: AMRAP in 15 5 Ring dips 10 Front rack lunges @ 95/65 100m Run
Workout of the Day – April 3 2014
SKILL: 40 1-Leg Deadlift WOD: 1000m Row Max Ring Dips 750m Row Max Pull ups 500m Row Max Ring Plank 250m Row Max Handstand hold