Monday 20/2/17
Level 1 Strength Back Squat 5 x 5 @ 90% of 5RM WOD EMOM for 20mins 1st min – 200m/150m Row 2nd min – 10…
Saturday 18/2/17
Level 1 Strength Every 2mins for 10mins 3 Overhead Squat with 3sec Pause WOD 3 rounds of: 21 Bumper Plate Burpees 15 Ring Rows 9…
February 17, 2017
Friday 17/2/17
Level 1 Strength Bench Press 8-8-8-8 WOD 50-40-30-20-10 reps of: Kettlebell Swings(16kg/12kg) Run 400m after each set of KB Swings Level 2 Strength Bench Press…
Thursday 16/2/17
Level 1 Strength Work to a heavy Power Clean (pause 3sec in power position) + Hang Squat Clean in 12mins Partner WOD 18min AMRAP of:…
February 15, 2017
Wednesday 15/2/17
Level 1 Strength Back Squat 5RM WOD 3 rounds for time of: 20 Overhead Weight Plate Walking Lunge(20kg/10kg) 20 Hand Release Push-Ups 20 Box Jump…
February 14, 2017
Tuesday 14/2/17
Level 1 Strength 4 sets of: 1 ¼ Front Squats x 5 Rest 2mins WOD For Time: 5 Wall Climbs 20 Thrusters(45kg/30kg) 30, Lateral Burpees…
Monday 13/2/17
Level 1 Strength Power Snatch 5-3-3-2-2-1 WOD 12min AMRAP of: 12 KB Swings(24kg/16kg) 10 Burpees 12 Box Jumps Level 2 Strength Power Snatch 5-3-3-2-2-1 WOD…
February 11, 2017
Saturday 11/2/17
Level 1 WOD Buy In: 200m Farmer Carry(24kg/16kg) then… 3 rounds of: 21 Dumbbell Squat Cleans(15kg/10kg). 15 Jumping Chest to Bar Pull-Ups 9 Push-Ups Buy…
February 10, 2017
Friday 10/2/17
Level 1 Strength 3RM Push Jerk WOD 2rds of: 1000m Run 50 OH Walking Lunges(10kg/5kg) 25 Knees Raises Level 2 Strength 3RM Push Jerk WOD…
February 9, 2017
Thursday 9/2/17
Level 1 Strength Hang Power Clean 5-5-3-3-1-1-1 WOD 15min AMRAP of: 7 Hang Power Clean(50kg/30kg) 9 Push Ups 11 Goblet Squats(24kg/16kg) Level 2 Strength Hang…