Workout of the Day – May 4 2015
SKILL: 150 KB Swings for time @ 24/16 kg WOD: 14 min EMOM odd minutes perform 5 Pendlay Row for quality at 50% BW even... Read More
Workout of the Day – April 30 2015
SKILL: 10 min EMOM Double under drill WOD: TABATA these….. DB Snatch Sit ups Squats
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 21 2015
LIFT: OH Squat 5 x 2 WOD: AMRAP in 10 5 T2B 10 squat jumps 20 slingshots @ 16/12 kg
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 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 9 2015
LIFT: Back Squat 3 x 5 WOD: 3-6-9-12-15-18…..etc Burpees DB Snatch @ 40/30 AMRAP in 6
Workout of the Day – April 4 2015
LIFT: OH Squat – 5 x 2 WOD: 10 minutes total: in 6 min. complete 800m Run max reps Power Cleans @ 135/95 in 4... Read More
Workout of the Day – March 28 2015
LIFT: Front Squat 5 x 2 WOD: AMRAP in 10 1 Rope Climb 5 ring dips 10 Shoulder to OH @ 75% 5RM