Category: Blog/WOD

Warm Up 3 Rounds 20 Thrusters with an empty bar 10 Sit Ups Strength 5 Rounds of: 1st Minute: 5 x Thrusters 2nd Minute: 5 x Weighted Pull Ups 3rd Minute: Rest Then EMOM 5: 30 sec Plank 15 V-Ups WOD For time with a 7min time cap: 2 Rounds of 15-10-5 Power Snatches Pull Ups Read more →

Warm Up 3 Rounds of 5 Snatch Grip Deadlift 5 Hang Snatches 5 Snatches 5 Overhead Squats Strength and Technique 2 Hang Snatches into Snatch into a OHS 2 Hang Cleans into Clean and Jerk WOD For time with a 7 min time cap 2 Rounds of 30 Ball slams 25 V-Ups 20 Weighted Step Ups (use 1 KB) Read more →

Warm Up 3 Rounds Run 400m 10 Burpees Skill Bar Muscle Ups WOD 2 rounds of: AMRAP 6 20 Wall balls 10 Toes to Bar Rest 1 Min AMRAP 6 10 Power Cleans 40/60kg Run 200m Read more →

Warm Up 3 Rounds 15 KB Swings 10 Goblet Squats 10 Squat Jumps Strength 5 sets: 1st Minute- 5 X Front Squat 2nd Minute- 5 X Weighted Ring Dips 3rd Minute- Rest then EMOM 5 5 X Strict Press Behind Neck WOD 4 Rounds for time: 30 Double Unders 20 Wall Balls 10 Push Ups 8 Min Time Cap Read more →

Warm Up 3 Rounds 5 Burpees 10 Thrusters (bar only) Strength 5 Sets of: 1st Minute- 5 Thrusters 2nd Minute- 5 Dips 3rd Minute- Rest Then EMOM 5 12 Supermans 12 V-Ups WOD AMRAP 7 15 Ball Slams 10 Lunges 25/50kg 5 Front Squats Read more →

Warm Up 3 Rounds 15 Ring Rows 15 V-Ups 15 Walking Lunges Skill Pull Ups WOD AMRAP 33 10 x 10m Burpee Shuttles 15 Toes to Bar 20 KB Swings 200m Row Read more →

This week is transition week. Our new cycle will start on 13 June 2016. Warm Up 3 Rounds 30 sec Handstand Hold 20 KB Swings 10 Ring Dips WOD In teams of 3: AMRAP 20 500m Row 20 Push Press 35/60kg 20 Front Squats 35/60kg 20 Ball Slams Read more →

Warm Up 3 Rounds 10 KB Swings 10 Burpees 10 Toes to Bar Test Week Day 5: 1. 15 Min to find 1RM deadlift 2. “Burpee Box Jump Grace” 3 Rounds for time: 10 Clean and Jerk 43/60kg 10 Burpee Box Jumps Read more →

Warm Up 3 Rounds 30 Double Unders 15 Sit Ups 10 Push Ups Test Week Day 4: 1. 10 Min to find 1RM weighted pull up 2. 10 Min to find 1RM weighted ring dip 3. With a running clock: 50 Wall Balls (3 Min Time Cap) Rest 3 Min 50 Wall Balls (3 Min Time Cap) Rest 3 Min… Read more →

Warm Up 3 Rounds 10 Cal Row 10 Strict Press 10 OHS Test Week Day 3: 1. 15 Min to build to a 1RM Snatch 2. “Randy” 75 Power Snatches for time 25/35kg 3. Max reps strict pull ups Read more →