Workout of the Day – July 20 2017
LIFT: Deadlift – 5 x 5 WOD: 21-15-9 OH Squat @ 95/115/135 & 65/85/95 Burpee pull ups
Workout of the Day – July 18 2017
LIFT: Bench Press- 3 x 5 WOD: Partners complete 2 Rounds (one pers. working at a time) 30 Stone 2 shoulder 40 T2B 50 Box... Read More
Workout of the Day – July 14 2017
LIFT: 10 min EMOM: 1 Squat snatch + 2 OH Squat @ 75% 1RM WOD: Alternating Tabata Lateral skaters & KB Highpull to Goblet Squat... Read More
Workout of the Day – July 12 2017
SKILL: Sled push – Relay races WOD: 100 pull ups for time -every break complete 5 burpees-
Workout of the Day – July 10 2017
LIFT: Press – 5 x 3 (80% of 3RM) WOD: Alternating Tabata Pull ups & Hanging single leg raises Rest 1 min DB Snatch &... Read More
Workout of the Day – July 7 2017
LIFT: Deadlift – 5 x 5 WOD: 4 Rounds 5 Squat cleans @ 155/115 10 T2B 15 KB Swings @ 32/24 kg
Workout of the Day – July 5 2017
SKILL: Pistols 5-4-3-2-1 WOD: Partner’s – similar strength. Athletes switch as soon as they fail the static hold. In 5 min: A) Deadlift static hold... Read More
Workout of the Day – July 3 2017
LIFT: Snatch – 7 x 1 WOD: AMRAP in 15 50 foot walking lunge 10 push ups 200m Run
Workout of the Day – June 29 2017
LIFT: Clean & Jerk – 7 x 1 @ 90% 1RM WOD: AMRAP in 5 5 Ring dips 10 push press @ 95/65 -Rest 1... Read More
Workout of the Day – June 27 2017
SKILL: Ring supports – 3 x ME WOD: “Michael” 3 Rounds 800m Run 50 Back extensions 50 sit ups