18th January 2020
Fuctional cardio For 20 mins Running clock 100 mountain climbers 250 mtr row 200 mtr run 20 cal bike 1 min rest
Read More17th January 2020
Bench mark WOD “””Fight Gone Bad!””” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) “Box Jump, 20″” box (Reps)” Push-press, 75 pounds (Reps) Row (Calories)
Read More15th January 2020
Olympic Weightlifting Squat clean 3-3-3-3-3 5 mins rest FBB 15 reps x 4 sets Bent over row 15 reps x 4 sets D/B Floor chest press Stretch
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KB Turkis get up 10 each side 5 RFT 20 Wtd sit ups – 45/25lbs 10 Invterted burpees
Read More14th January 2020
Chipper Team of 2 For time: 120 DU reach (240 as team) 80 KB Swing – 24/16kg “70 Box jumps – 24/20″”” 60 HR – Push ups 50 One arm KB push press – 24/16 40 C2B pull ups 30 HS Push ups One person moving at time Mobility
Read More13th January 2020
Shoulder press 5×5 5 min rest 3 rounds of 200 mtr run 30 DB snatch 1 min plank hold
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MetCon AMRAP in 20 mins 10 Push ups 15 SIngle leg squats 20 Sit ups – MB Skill work Spend 15 mins on given skill by Coach
Read More10th January 2020
For time Team of 2 Double – Isable 30 Snatches – 135/95lbs you go I go Jump into 150 OH Single arm DB Lunges 50/35lbs Partner Stretch
Read More9th January 2020
HIIT 40 Sec On, 20 sec Off Battle rope box step ups Single unders Shuttle run Row / bike Hammer slam KBS
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