Category: Uncategorized

Strength – Push Press 3 x 5 Push Jerk 3 x 3 WOD – 10:00…Know MoreThursday 21st October

WOD – 4 RFT: 20m O/H S/A DB lunge 22.5/15kg 50 double unders 10 devils…Know MoreWednesday 20th October

WOD – 30:00 EMOM 5 x  1 –  3 Deadlift @ 80% 2 – Burpee…Know MoreTuesday 19th October

Strength – Overhead squat WOD – 14:00 AMRAP: 20 S/S DB clean and jerks 22.5/15kg…Know MoreMonday 18th October

WOD – 0-8:00 AMRAP : 5 DB Clean and Jerk 22.5/15kg 10 Chest to bar…Know MoreSaturday 16th October

WOD – 2 Rounds : 4:00 each for max cals Ski Erg Row Assault Bike

Strength – Backsquat – 8-8-6-6-4-4 WOD – 15-12-9 Thrusters 50/35kg 400m run 75 Double Unders

WOD – 21 Hang Power Cleans 50/35kg 12 Toes to bar 30/26 calories (any machine)

WOD – 3 X 4 Minute AMRAP’s 12 Alt DB snatches @22.5/15kg 8 Front Squats…Know MoreTuesday 12th October

WOD – For Time: 800m Run 21-15-9 @ 42.5/30kg Power Snatch  Overhead Squat 800m Run…Know MoreSaturday 9th October