06/07/2017

Warm Up/ Mobilise EMOM: 30 Minutes (6 Rounds) 1: 150/200m Row 2: 10 Dumbbell Thrusters – 10/15 3: 1-2 Rope Climb / RX+ 1 Legless Rope Climb 4: 10 Bench Press – 40/60 5: 30sec Double Unders

Read More »

WOD: 05/07/2017

Warm Up/ Mobilise Weightlifting: Snatch Deadlift Every 2 Minutes: 3 – 3 – 3 – 3 – 3 – 3 *Build Weight Throughout* Accessory: Back Squat/ Box Jump 5 Rounds:  3 x Tempo Back Squat (31×1) @ 70-80% 1RM 5 x Box Jump – 24/30″ Rest 60sec Core: For Time …

Read More »

WOD: 04/07/2017

Warm Up/ Mobilise Strength: Strict Press Every 90sec: 5 – 5 – 5 – 5 – 5 Skill: Hang Power Clean / HSPU  Technique/ Scaling options MetCon: AMRAP: 12 Minutes  12 Deadlift – 40/60 9 Hang Power Clean – 40/60 6 HSPU

Read More »

WOD: 03/07/2017

Warm Up/ Mobilise Strength: Front Squat  12 Minutes to establish a 10 Rep Max MetCon: For Time  5 Burpees Box Over – 20/24″ 10 Toes To Bar 20 Alternating Front Rack Lunge – 35/50 40 Double Unders – 2:1 Single Unders 20 Alt FR Lunge 10 TTB 5 BBO Time …

Read More »

WOD: 30/06/2017

  Warm Up/ Mobilise Hero WOD: ‘The DON’  66 Deadlift – 35/50 66 Box Jump – 20/24″ 66 KB Swings – 16/24 66 Knees to Elbows 66 Sit Ups 66 Pull Ups 66 Thrusters – 20/25 66 Wall Ball – 6/9 66 Burpees 66 Double Unders Time Cap: 30 Minutes …

Read More »

WOD: 29/06/2017

Warm Up/ Mobilise Accessory: A: Bulgarian Split Squats 8 – 8 – 8 – 8 / Leg *Maintain Weight Throughout* B: Bench press 8 – 8 – 8 – 8 *Maintain Weight Throughout* C: Weighted Step Ups 8 – 8 – 8 – 8 / Leg *Maintain Weight Throughout*  

Read More »

WOD: 28/06/2017

Warm Up/ Mobilise Weightlifting: Snatch Balance + OHS  12 Minutes to establish a Max Accessory/ Core:  3 Rounds For Quality  3 Turkish Get Up (Right) – AHAP 3 Turkish Get Up (Left) 30 Sit Ups

Read More »

WOD: 27/06/2017

Warm Up/ Mobilise Strength: Strict Pull Ups A: Establish a Max Unbroken Set B: 6 Rounds  50% of Max 60 – 90sec Rest Skill: Power Snatch  Technique/ Build Weight MetCon: 3 Rounds For Time  15 Cal Row/ Assault Bike 12 Power Snatch – 30/40 9 Burpees Time Cap: 12 Minutes …

Read More »

WOD: 26/06/2017

Warm Up/ Mobilise Strength: Back Squat  12 Minutes to establish a 10 Rep Max Skill: Handstand Push Up  Technique Scaling/ Progressions MetCon: 3 x 3 Minute AMRAP  3 Deadlift – 70/100 6 HSPU 9 Air Squat *Rest 1 Minute Between rounds* *Start each new round where the last one left …

Read More »