Friday the 1st of November
Strength : 12 mins 1 Sled 1 Carry 3 Deadlift 5 Ring dips or 10 Box dips + 10 sec ring support 5 Strict Chins 8/5 Cals ski erg...
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Recent Posts
Archive
Thursday the 31st of October
Strength : Every 90 sec for 15 mins ( 10 sets) 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk Conditioning : For Time 50/42 Cals...
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Wednesday the 30th of October
Strength : Every 3 mins for 15 5Â Â Bench Press 10 KB Step ups on 20" box Conditioning : Every 2:30 mins 15 mins 10Â Â Â Thruster 50/35kg...
125 views
Tuesday the 29th of October
Strength: Push Press Every 2 mins for 10 mins 3 Strict Press 3 Push Press @65% of 1rm of Push Press Wod : 12 min Amrap 100 Double Unders...
130 views
Friday the 25th of October
Open Workout 20.3 Depending on what the workout is we'll work in a warm up and strength session towards the open workout
35 views
Thursday the 24th of October
Strength : Bench Press 7 X 3 * building to to a heavy treble Conditioning : EMOTM X 20 1st  15 Swings Overhead 24/16kg 2nd ...
101 views
Wednesday the 23rd of October
Strength : Deadlift Every 2:30 4X 4 @60-65% 4 X 3 @70-80% * super set with a 5 Strict Chins first set and 5 Strict pulls for next set....
126 views
Tuesday the 22nd of October
Strength: Push Press 3x15 @50% Emom x 5 3-5 Strict Handstand Push Ups or 7-10 Hand Relase Push ups/Push Ups/box push ups. Focus on good...
122 views
Monday the 21st of October
Strength : Front Squat Every 2:30 for 6 sets 4 reps * start at 60% and increase load each set. Conditioning : For Time 5rds Run 200m 10Â ...
116 views
Friday the 18th of October
Open Workout 20.2 Let's see what Dave Castro has in store for us this week. Regardless if you're signed up or not this will be the wod...
94 views
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