Posts Are Coming Soon
Stay tuned...
Featured Posts
Recent Posts
No tags yet.
Follow Us
{"items":["5f73892d56e7150017a0d662","5f723ebd06a207001860cb59","5f70d921e338b000178e0434","5f70d921e338b000178e0435","5f70d921e338b000178e0436","5f70d921e338b000178e0437","5f70d921e338b000178e0438","5f70d921e338b000178e0439","5f70d921e338b000178e043a","5f70d921e338b000178e043b"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":1000,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":11,"galleryMargin":0,"floatingImages":0,"chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":0,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCubeRatio":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":false,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"useCustomButton":false,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryHorizontalAlign":"center","galleryTextAlign":"center","galleryVerticalAlign":"center","scrollSnap":false,"itemClick":"expand","fullscreen":true,"allowSocial":true,"allowDownload":false,"allowTitle":true,"allowDescription":false,"loveButton":true,"loveCounter":false,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","scrollDirection":0,"overlayAnimation":"FADE_IN","arrowsPosition":0,"arrowsSize":23,"watermarkOpacity":40,"watermarkSize":40,"useWatermark":true,"watermarkDock":{"top":"auto","left":"auto","right":0,"bottom":0,"transform":"translate3d(0,0,0)"},"loadMoreAmount":"all","defaultShowInfoExpand":1,"allowTitleExpand":true,"allowDescriptionExpand":true,"allowLinkExpand":true,"expandInfoPosition":0,"allowFullscreenExpand":true,"fullscreenLoop":false,"galleryAlignExpand":"left","addToCartBorderWidth":1,"addToCartButtonText":"","slideshowInfoSize":200,"playButtonForAutoSlideShow":false,"allowSlideshowCounter":false,"hoveringBehaviour":"NEVER_SHOW","thumbnailSize":120,"magicLayoutSeed":1,"imageHoverAnimation":"NO_EFFECT","calculateTextBoxHeightMode":"MANUAL","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":0,"textsVerticalPadding":0,"textsHorizontalPadding":-30,"titleDescriptionSpace":6,"customButtonText":"","customButtonBorderWidth":1,"customButtonBorderRadius":0,"loadMoreButtonText":"","loadMoreButtonBorderWidth":1,"loadMoreButtonBorderRadius":0,"imageInfoType":"ATTACHED_BACKGROUND","itemBorderWidth":0,"itemBorderRadius":0,"itemEnableShadow":false,"itemShadowBlur":20,"itemShadowDirection":135,"itemShadowSize":10,"imageLoadingMode":"BLUR","expandAnimation":"NO_EFFECT","imageQuality":90,"usmToggle":false,"usm_a":0,"usm_r":0,"usm_t":0,"videoSound":false,"videoSpeed":"1","videoLoop":true,"gallerySizeType":"px","gallerySizePx":1000,"itemBorderColor":{"themeName":"color_12","value":"rgba(197,197,197,0)"},"galleryLayout":2,"modifiedGallerySize":true,"selectedLayout":"2|bottom|1|max|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":true,"externalInfoHeight":60,"externalInfoWidth":0.75},"container":{"width":220,"galleryWidth":242,"galleryHeight":1440,"scrollBase":0,"height":null}}
Search By Tags
Archive
- September 2020 (21)
- August 2020 (21)
- July 2020 (22)
- June 2020 (4)
- March 2020 (10)
- February 2020 (23)
- January 2020 (22)
- December 2019 (17)
- November 2019 (20)
- October 2019 (22)
- September 2019 (22)
- August 2019 (21)
- July 2019 (23)
- June 2019 (20)
- May 2019 (22)
- April 2019 (21)
- March 2019 (19)
- February 2019 (20)
- January 2019 (23)
- December 2018 (15)
- November 2018 (21)
- October 2018 (22)
- September 2018 (21)
- August 2018 (22)
- July 2018 (23)
- June 2018 (1)
12 Movements of Christmas 1 Power Clean 2 Box Jumps 3 Burpees 4 Push Press/Jerk 5 Strict Pull Ups 6 HSPU/ HRPU 7 Wall Balls 8 KB Swings 9 Cals 10 DB Thruster 11 Toes to Bar 12 Slam Balls * Start with 1 Power Clean then 2 Box Jumps 1 Power Clean then 3 Burpees 2 Box Jumps 1 Power Clean then 4 Push Press/Jerk 3 .... and so on :-) Time cap 40 mins
Strength : Every 3 mins for 18 4 Bench @ 70% 8 Seated Dumbell Press 20 Sec Plank ( use Rings if possible ) Condtioning : 12-10-8-6-4-2 Box Jump 24/20 DB Snatch * 30 Double Unders after each set Cap : 12 mins
Strength : Deadlift 6x4 65% Wod : Teams of 3 3rds 1 min : Push Ups 1 min Pull Ups 1 min Slam Balls 1 person working 1 person holding Kb in goblet squat 16/12kg 1 resting No rest between rounds Score is total reps after 3 rounds
Gymnastics : Pull Ups 5x5 use weight if possible 15 Hollow Rocks after each set Wod : For Time 21/18/15/9/6/3 Thrusters Bar Facing Burpees
Strength : Back Squat 2x12 @50% 3x5 @65-70% 3x1 @80-85% Wod : 10 min Amrap 7/5 Cals bike/rower/ski 15 Wall Balls 10 T2B 5 Handstand Push Ups/ 10 HRPU
Strength : 14 min Cap 10-8-6-4-2 Bench Press @50-60% After each set 1 Sled 1 Farmers Carry 1 Double Dumbell Carry ( 20m) Conditioning : 5 rds For Time 21 Wall Balls 15 KB Swings American 12 HSPU or HRPU Cap 12 mins
Gymnastics : 15 mins 5 Strict Pull Ups / Wide Grip / Supine Grip (Alternate each round ) 5 Strict Dips 20 Hanstand Hold or walk 15 Reverse crunch Barbell Cycling : Every min for 10 mins 1 Power Clean 1 Hang Power 1 Hang Squat Clean 1 Front Squat
Strength: Deadlift 4x10 @50% Wod : Partner Wod 5rds 80 Double Unders 16 Thrusters 45/35kg 16 C2B/Pull Up/Ring Row 1 person working 1 person resting
Strength: Strict Press 6x3 @65/70% Wod : 3rds for time 20 Dumbell Snatches 20 T2B
Strength : Front Squat 10,8,8,6,4 Sets @ 50%,55%,60%,65%,70% Every 3 mins Conditioning : AMRAP 14 mins 20 Wall ball 10 Burpee Box Jump 12/10 Cals Bike/Row/Ski
Strength : 12 mins 1 Sled 1 Carry 5 DB Thruster ( heavy ) 5 Dips 10 KB Step Ups 10 Cals Ski/Bike Conditioning : 16/12/8/4 Shoulder to overhead 50/35kg 10 Skamballs after each set
Strength : Every 3 mins for 15 mins ( 5 sets ) 5 Bench @60-70% 15 Russian Twist ( use weight if necessary) 15 Sec Hollow Hold 15 Sec Arch Conditioning: Partner Up 2 mins max of reps/Cals Row Bike DB Snatch Burpee over Partner HSPU/ HRPU * 1 min transition between movements
Gymnastics : Pull Ups 5x3 Strict 5x1 5 sec hold at top and 10 sec descent 3x5 Single arm rows (5 each side) Wod : 10 min Amrap Thrusters x 5 40/30kg Hang Power Clean x 10 40/30kg Kb Swing x 15 (americian) 24/16kg Double Unders x 60
Strength : Back Squats 5x4 @60/70% Wod : 8 min Amrap 15 T2B 15 Wall Balls 15 Box Jumps 15 Push Ups
Strength : Push Press 5 x 4 @ 60-70% * sets every 2 mins Accessory : 4 x 8 Seated Dumbell Press Conditioning: Every 2 mins for 12 mins 7 Chest to Bar / Pull up 7 Wall ball 7 Burpee *goal is to have at least 30sec rest each rd