WOD

INTERMEDIATE 29/06/2018

A. Strength 3 sets of: Back Squat x 6-8 reps Medicine Ball Hamsting Curls x Read more

WOD 29/06/2018

A. Strength 5 sets 8/8x Dumbell single leg Romanian DL 15x Glute Bridge Hip Thruster Read more

INTERMEDIATE 28/06/2018

A. Strength Three sets of: Dumbbell Bench Press x 8-10 reps Bent-Over Dumbbell Reverse Flies Read more

BODYWEIGHT 28/06/2018

A. Warmup 3x 3min AMRAPs a, 30x Air Squats 20x Jump Squats 10x Wallballs b, Read more

WOD 28/06/2018

A. Strength 20 minutes to build up to a 1 Rm Squat Snatch B. Conditioning Read more

INTERMEDIATE 27/06/2018

A. Prep for WOD B. Conditioning In teams of two (running together, alternating AS and Read more

WOD 27/06/2018

A. Prep for Wod B. Conditioning teams of 2 (running together, alternating other movements) 40 Read more

BODYWEIGHT 26/06/2018

A. Skill 10 min of Progression Juming MU (starting position is at stand with slightly Read more

WOD 26/06/2018

A. Strength 10 min OTM Upper PULL complex 1x strict C2B Pull up 2x strict Read more

INTERMEDIATE 26/06/2018

A. Strength Five sets of: Dumbbell Z-Press x 8-10 reps then Stationary Dips x Max Reps Read more

SWEATSHOP 25/06/2018

A. Warmup. 14min EMOM 3x Burpees 3x Down Ups 3x Sprawls B. Conditioning Teams of Read more

WOD 25/06/2018

A. Strength 15 Minutes to build to a 5 rm OH Squat B. Conditioning 2 Read more

INTERMEDIATE 22/06/2018

A. Strength Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Front Read more

WOD 22/06/2018

A. Strength  Segmented Snatch Grip Deadlift 4 sets of 2 reps (3 Positions, 3 seconds Read more

INTERMEDIATE 21/06/2018

A. Strength Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps Read more
 
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