Wods

10th August 2019

MetCon AMRAP in 20 mins 10 Push ups 15 Squats – Goblet 20 Sit ups – MB Skill work Spend 15 mins o on given skill by Coach

Read More

9th August 2019

S & C For time Team of 2 Double Grace 60 Clean and Jerk for time – 135/95lbs you go I go Jump into 150 OH Single arm DB Lunges Partner Stretch

Read More

8th August 2019

HIIT 40 Sec On, 20 sec Off Battle rope box step ups Single unders Shuttle run Row / bike Hammer slam KBS Mobility Day 20 mins mobility with coach

Read More

7th August 2019

Fuctional cardio EMOTM for 30 mins Even min – 30 DU / 90 SU Odd mins – 40 Sec 3 point Death Run 5 min rest FBB 15 reps x 4 sets D/B Muscle clean and strcit press 15 reps x 4 sets Barbell High pull – slow pace Stretch

Read More

6th August 2019

Olympic Weightlifting Split Jerk / Push Jerk 3-3-3-3-3 5 min rest MetCon 3 Rounds for time 200 meter run 15 Deadlift – 155/95lbs 21 pull ups Stretch

Read More

5th Aug 2019

Strength Back squats 3-3-3-3-3 5 min rest MetCon Team of 2 100 Bear complex – 75/55 150 Push ups 200 Lunges Stretch

Read More

10th August 2019

MetCon AMRAP in 20 mins 10 Push ups 15 Squats – Goblet 20 Sit ups – MB Skill work Spend 15 mins o on given skill by Coach

Read More

3rd August 2019

MetCon 3 rounds for time of: Run 200 meters 15 Hang cleans . – 95/55 20 Rig push-ups Skill work Spend 15 mins o on given skill by Coach Stretch

Read More

2nd August 2019

S & C Team of 2 150 WBS – 20/14lbs HOLD – Dead hold – KB (32/24kg) 100 Pull ups HOLD – Wtd Plank (35/25lbs) Finish with 100 Burpees Note – One partner will go dynamic other will hold the dead hold and Plank. Stretch

Read More