Workout of the Day – May 7 2015
LIFT: 3 Cleans EMOM for 10 min. WOD: 5 Rounds 5 KB thrusters – R @ 24/16kg 100m Run 5 KB thrusters – L 100m... Read More
Workout of the Day – April 28 2015
SKILL: 400m Run WOD: “Cindy” 5 pull ups 10 push ups 15 squats AMRAP in 20
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 22 2015
SKILL: Running drills WOD: 15-12-9 Deadlift @ 225/155 Strict pull ups
Workout of the Day – April 17 2015
LIFT: Front Squat – 5 x 2 WOD: Pull ups 5-10-15-20-25 Run 100m after each set
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 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
Workout of the Day – April 11 2015
LIFT: Press 5 x 3 WOD: AMRAP in 8 10 KB Snatch @ 16/12 kg 15 russian twist / side 200m Run
Workout of the Day – April 8 2015
SKILL: 3 Resisted sprints WOD: AMRAP in 9 6 Push press @ 95/65 3 Ring dips 1 Rope climb
Workout of the Day – April 6 2015
SKILL: Running drills WOD: 5 Rounds 15 T2B 20 Russian twist @ 16/12 kg 25 KB Swings @ 24/16 kg