WOD: 04/09/2018

Warm Up/ Mobilise ‘Upside Down’ On a 24 Minute Rolling Clock: Min 0 – 12: ‘Karen’ For Time:  150 Wall Ball – 6/9 Min 12 – 24: Front Squat  Establish a 3 Rep Max  

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WOD: 31/08/2017

Warm Up/ Mobilise Accessory: EMOM: 20 Minutes (4 Rounds) 1: 9/12 Cal Assault Bike 2: 4 – 8 Strict Pull Ups 3: 3 – 6 HSPU 4: 6 – 12 Toes To Bar 5: 12 Step DB Walking Lunges – 15/22.5

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WOD: 30/08/2017

Warm Up/ Mobilise Weightlifting: Overhead Squat A: Every 90sec 3 – 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* B: Snatch Grip Strict Press Every 90sec: 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* C: Accessory  100 Band Pull Apart

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WOD: 29/08/2017

Warm Up/ Mobilise Strength: Deadlift/ Bench Press EMOM: 10 Minutes Even: 3 x Deadlift (Touch & Go) Odd: 5 x Bench Press *Maintain Weight Throughout* MetCon: ‘Annie’s on a diet’ For Time: 50 – 40 – 30 – 20 – 10:  Cals (Row/ Assault Bike/ Ski Erg) Double Unders – …

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WOD: 25/08/2017

Warm up/ Mobilise MetCon: ‘Barbaric Filthy Fifty’ For Time:  50 Cal Row 50 Box Jump Over – 20/24″ 50 Pull Up/ Jumping Pull Up 50 Press Up 50 Deadlift – 40/60 50 Wall Ball – 6/9 50 American KB Swing – 16/24 50 Goblet Squat – 16/24 50 Down Up …

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WOD: 24/08/2017

Warm Up/ Mobilise Acessory: A: Bulgarian Split Squat Every 2 Minutes: 8 – 8 – 8 – 8/ each leg *Maintain Weight* B: EMOM: 16 Minutes 1: 9/12 Cal Ski Erg 2: 20 – 30 Sit Ups 3: 30sec Double Unders 4: 6 – 12 Toes To Bar

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WOD: 23/08/2017

Warm Up/ Mobilise Weightlifting: Clean Complex A: 12 Minutes to establish a Max  1 Clean + 1 Front Squat + 1 Jerk B: Clean Pull Every 90sec: 3 – 3 – 3 – 3 @100 – 110% C: Accessory  100 Banded Good Morning Time Cap: 5 Minutes

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WOD: 22/08/2017

Warm Up/ Mobilise Strength: Bench Press/ Bent Over Row EMOM: 10 Minutes Even: 5 x Bench Press Odd: 5 x Bent Over Row *Maintain Weight Throughout* Skill: Hang Power Snatch/ HSPU  Technique Scaling/ Progressions MetCon: For Time 21 – 15 – 9:  Hang Power Snatch – 30/40 HSPU Time Cap: …

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WOD: 21/08/2017

Warm Up/ Mobilise Strength: Back Squat Every 2 Minutes: 5 – 5 – 5 – 5 – 5 *Build Weight Throughout* MetCon: For Total Cals 4 x 3minute AMRAP:  8 Bar Over Burpees 12 Alternating Front Rack Lunge – 35/50 Max Cal (Row/Assault Bike) *Rest 1 Minute Between Rounds*

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