Workout of the Day – July 29 2018
LIFT: OH Squat – 5 x 3 WOD: 5 Rounds 12 Supine Ring Rows 4 Tire Flips
Workout of the Day – July 27 2018
SKILL: Agility Ladder Drills WOD: 30 min EMOM A) 10 Dual KB Front Rack Step Ups – HAP B) 9 / 6 Calorie Assault Bike... Read More
Workout of the Day – July 25 2018
LIFT: Press – 3 x 10 WOD: EMOM x 20 ODD: 3 HSPU – strict (deficit if possible) EVEN: 100m sprint
Workout of the Day – July 23 2018
LIFT: Deadlift – 5 x 5 WOD: 5 Rounds 60 sec Plank Hold 45 sec static hang 15 GHD sit ups Rest 1 min
Workout of the Day – July 19 2018
SKILL: Burgener Warm up & prep WOD: 21-15-9 Hang Power Clean @ 155/115 Push Jerk
Workout of the Day – July 17 2018
LIFT: Snatch – 7 x 1 WOD: 5 Rounds 20 KB Swings @ 32/24 kg 10 Pull ups 5 HSPU
Workout of the Day – July 15 2018
LIFT: OH Squat – 5 x 3 WOD: EMOM x 16 4 KB Highpull 6 Goblet Squat 8 OH Lunge (4 per arm) M @... Read More
Workout of the Day – July 13 2018
SKILL: 400m Run for time WOD: Friday the 13th Crap Shoot – AMRAP in 13 Roll the dice – do the reps – Repeat 2-40/30... Read More
Workout of the Day – July 11 2018
LIFT: Press – 3 x 10 @ 65% 5RM WOD: Partner’s A) 200m Dual KB Front Rack Carry @ 24/16 kg B) Begin AMRAP -A... Read More
Workout of the Day – July 9 2018
LIFT: Deadlift – 5 x 5 @ 75% WOD: AMRAP in 16 12 Goblet Squats @ 24/16 kg 8 T2B 6 Broad Jump