February - 2020

Featured Posts

Posts Are Coming Soon

Stay tuned...

Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

{"items":["5fe3922b10efef00172b9370","5fe252ecf808560017e75883","5fe0ed34d9c3880017649cef","5fdbc8b3ea64bd0017d452b4","5fda59af2b32d600172f05bd","5fd926172adfa300177f5cb1","5fd7af279ee688001730b4cb","5fd64fbf139b040017ca941d","5fd29304189ba50017b92b2c","5fd12dbf850e530017322fc5"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"max","cubeRatio":1.7777777777777777,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":22,"galleryMargin":0,"scatter":0,"rotatingScatter":"","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":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":3,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":0,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":["SHOW_ON_THE_RIGHT","SHOW_BELOW"],"galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"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,"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","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":60,"textBoxWidth":200,"textBoxWidthPercent":75,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":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,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":1000,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_12","value":"rgba(197,197,197,0)"},"showVideoPlayButton":true,"galleryLayout":2,"calculateTextBoxHeightMode":"MANUAL","targetItemSize":1000,"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":0,"scrollBase":0,"height":null}}

Search By Tags

Wednesday the 19th of February

Strength : 8 sets 1 Power Clean + Hang Squat Clean + 1 Front Squat Every 90 secs Conditioning : 3 min AMRAP X 4 15/12 Cals 12 Hang Clean + Jerk with DB 22.5/15kg 9 Push ups * rest 1 Min between rds

Tuesday the 18th of February

Strength: Strict Press 7x3 @70% After each set preform 3 Strict Pull Ups with 3 sec pause at top. Wod : Partner workout (1 resting 1 working) 12 min Amrap 60 Thrusters 40/30kg 120 Double Unders 60 Kb Swings (russian) 32/24kg 120 Double Unders 60 Hang Power Cleans 40/30kg

Monday the 17th of February

Strength : Tempo Back Squat 7 X 3 @60-70% Tempo 32X1 Every 2 mins Accessory : 3 Lengths Single DB overhead carry Conditioning : Every 2:30 for 5 rds 6 Toes to Bar 10 Down ups 15 Wall Balls

Friday the 14th of February

Strength: Bench Press 5x5 @70% 3x3@80% Wod ; For Time 15/12/9 Slam Balls Pull Ups 2 mins rest 12/9/6 Slam Balls Chest to bar pull ups 2 mins rest 9/6/3 Slam balls Bar muscle ups

Thursday the 13th of February

Strength : Deadlift 3 X 3 @70% 3 X 2 @80% Every 2:30 Conditioning : EMOTM X 20 1st 14 DB Snatch 2nd 10 HSPU/HRPU 3rd 12/10 Cals AB 4th 30 Sec Plank

Wednesday the 12th of February

Strength : Clean 1 Power Clean + 1 Hang Clean + 1 Clean 10 rds Every 90 secs Conditioning : Every 2:30 mins for 15 ( 6 rds) 3 Hang Power Clean + 6 Front Squats + 9 Lateral Burpee over Bar Pick a challenging weight Core : 3 rds 20 Sec Hollow + 20 Sec Reverse crunch + 20 Sec Heel taps Rest 30 Sec between sets

Tuesday the 11th of February

Strength: Strict Pressing 15 @50% 10@60% 5@70% Wod : Partner Wod For Time (one working one resting) 100 Wall Balls 200 Double Unders/Single Skips 100 Kb Swings 24/16kg (American) 200 Double Unders/Single Skips 50 Wall Balls 100 Double Unders/Single Skips 50 Kb Swings 24/16kg (American) 100 Double Unders/Single Skips *anytime you break in skipping Double Unders or Single Skips both partners do 5 burpees each

Monday the 10th of February

Strength : Back Squat 8 @ 50% 8 @ 60% 6 @ 70% 4 @ 75% 4 @ 80% Every 2:30 Conditioning : 12mins Buy in : 40/34 Cals Bike or Rower or 30/24 Cals Ski or AB Then AMRAP 15 Box Jumps 12 Single Arm DB Thruster 9 Toes to Bar

Friday the 7th of February

Strength : 5 rds 4 Bench 6 Strict wide grip pull ups 15 Sec Ring Support Hold Every 2:30 Conditioning : EMOTM X 12 1st 14 Wall Balls 2nd 12/10 Cals Accessory : 4rds 15 Sec L Sit on floor 15 Sec Wall Walk hold

Thursday the 6th of February

Strength: Deadlifts 7x3 @75% Wod: For Time Clean & Jerk 1/2/3/4/5/6/7/8/9/10 After each set complete 40 Double unders

{"items":["5f70d9232d7edd0017be4b89","5f70d9232d7edd0017be4b8a","5f70d9232d7edd0017be4b8b","5f70d9232d7edd0017be4b8c","5f70d9232d7edd0017be4b8d","5f70d9232d7edd0017be4b8e","5f70d9232d7edd0017be4b8f","5f70d9232d7edd0017be4b90","5f70d9232d7edd0017be4b91","5f70d9227f40190017fa6247"],"styles":{"galleryType":"Columns","groupSize":1,"showArrows":true,"cubeImages":true,"cubeType":"fill","cubeRatio":1.3333333333333333,"isVertical":true,"gallerySize":30,"collageAmount":0,"collageDensity":0,"groupTypes":"1","oneRow":false,"imageMargin":32,"galleryMargin":0,"scatter":0,"rotatingScatter":"","chooseBestGroup":true,"smartCrop":false,"hasThumbnails":false,"enableScroll":true,"isGrid":true,"isSlider":false,"isColumns":false,"isSlideshow":false,"cropOnlyFill":false,"fixedColumns":1,"enableInfiniteScroll":true,"isRTL":false,"minItemSize":50,"rotatingGroupTypes":"","rotatingCropRatios":"","columnWidths":"","gallerySliderImageRatio":1.7777777777777777,"numberOfImagesPerRow":1,"numberOfImagesPerCol":1,"groupsPerStrip":0,"borderRadius":0,"boxShadow":0,"gridStyle":1,"mobilePanorama":false,"placeGroupsLtr":true,"viewMode":"preview","thumbnailSpacings":4,"galleryThumbnailsAlignment":"bottom","isMasonry":false,"isAutoSlideshow":false,"slideshowLoop":false,"autoSlideshowInterval":4,"bottomInfoHeight":0,"titlePlacement":"SHOW_ON_THE_RIGHT","galleryTextAlign":"center","scrollSnap":false,"itemClick":"nothing","fullscreen":true,"videoPlay":"hover","scrollAnimation":"NO_EFFECT","slideAnimation":"SCROLL","scrollDirection":0,"scrollDuration":400,"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,"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","imagePlacementAnimation":"NO_EFFECT","calculateTextBoxWidthMode":"PERCENT","textBoxHeight":0,"textBoxWidth":200,"textBoxWidthPercent":50,"textImageSpace":10,"textBoxBorderRadius":0,"textBoxBorderWidth":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,"jsonStyleParams":"","gallerySizeType":"px","gallerySizePx":670,"allowTitle":true,"allowContextMenu":true,"textsHorizontalPadding":-30,"itemBorderColor":{"themeName":"color_15","value":"rgba(24,24,24,1)"},"showVideoPlayButton":true,"galleryLayout":2,"targetItemSize":670,"selectedLayout":"2|bottom|1|fill|true|0|true","layoutsVersion":2,"selectedLayoutV2":2,"isSlideshowFont":false,"externalInfoHeight":0,"externalInfoWidth":0.5},"container":{"width":670,"galleryWidth":702,"galleryHeight":0,"scrollBase":0,"height":null}}