Workout of the Day – November 4 2017
LIFT: Front Squat – 1RM WOD: 21-15-9 Deadlift @ 225/155 Overbar burpees Ring rows
Workout of the Day – November 2 2017
LIFT: Press – 3RM WOD: EMOM to failure 3 Burpees 1* Thruster @ 95/65 *add 1 thruster EMOM until failure
Workout of the Day – October 31 2017
SKILL: pistols 5-4-3-2-1 WOD: “The Ghost” 6 Rounds 1 min AMRAP Row for Calories 1 min AMRAP Burpees 1 min AMRAP Double Under’s Rest 1... Read More
Workout of the Day – October 29 2017
LIFT: Back Squat – 3 x 5 WOD: 4 Rounds 100m Offset Farmer Carry 30 sit ups
Workout of the Day – October 27 2017
LIFT: Snatch – 7 x 1 WOD: 50 Box Jump then…. 12 to 1 Heavy KB Swings 1 to 12 Squat jumps then… 50 Burpees
Workout of the Day – October 25 2017
SKILL: Muscle Up transitions / Progressions WOD: 20 Deadlift @ 225/155 10 Bar muscle up 16 Deadlift 8 Bar MU 12 Deadlift 6 Bar MU
Workout of the Day – October 23 2017
SKILL: 1000m Row WOD: 5 Rounds 10 Russian step ups – HAP 20 Wall ball @ 20/14
Workout of the Day – October 21 2017
LIFT: Press – 5 x 3 WOD: Deck of Cards – AMRAP in 15 Hearts = pull ups Spades = push ups Diamonds = burpees... Read More
Workout of the Day – October 19 2017
LIFT: Deadlift – 5 x 5 WOD: AMRAP in 15 10 OH Lunge @ 24/16 kg 20 KB Snatch 30 slingshots
Workout of the Day – October 17 2017
SKILL: Paralette pass throughs WOD: 10 to 1 Burpee Box Jumps @ 24/20 3 Hand Squat Cleans after each set (heavy and unbroken)