Workout of the Day – March 23 2015
SKILL: 500m Row for time WOD: 1/2 MARY – AMRAP in 10 5 HSPU 10 alt. pistols 15 pull ups
Workout of the Day – March 21 2015
SKILL: Turkish get ups 5-4-3-2-1 WOD: Partner AMRAP in 20 A) Row 250m B) Hold plank -alternate exercise each round-
Workout of the Day – March 17 2015
SKILL: 3x 3 skin the cat max ring support WOD: Four Leaf Clover – 3 Rounds 1 min AMRAP Burpee box jump overs @ 24/20... Read More
Workout of the Day – March 14 2015
LIFT: OH Squat – 5 x 2 WOD: 1000m Row Then 3 Rounds of…. 10 Power snatch @ 95/65 10 Box Jumps @ 24/20 Then…..... Read More
Workout of the Day – February 28 2015
SKILL: Partner 3000m Row WOD: 4 Rounds 10 T2B 20 KB Swings @ 24/16 kg 30 Double under’s
Workout of the Day – February 25 2015
SKILL: Agility ladder drills WOD: 5 Rounds 10 OH Lunges @ 45/25 15 sit ups 250m Row
Workout of the Day – February 21 2015
LIFT: Back Squat – 3 x 5 WOD: Teams of 3 – 1 athlete working at a time 100 pull ups 200 push ups 300... Read More
Workout of the Day – February 16 2015
SKILL: Squat Ball WOD: “Baseline” 500m Row 40 squats 30 sit ups 20 push ups 10 pull 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 30 2015
LIFT: Deadlift – 1 RM WOD: AMRAP in 10 Row 250m 10 T2B 20 KB Swings @ 24/16 kg