by Phil | Oct 1, 2019 | Workout of the Day
WOD 01.10.2019Part AEvery 3 minutes, for 15 minutes (5 sets):Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3.Part BEvery 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters20 Alternating Single-Arm...
by Phil | Sep 30, 2019 | Workout of the Day
WOD 30.09.2019Part ATwo Sets:Overhead Squats x 10Static Hang x 30-60 secondsPart BEvery 90 seconds, for 15 minutes (10 sets):2 Snatch Lift-Offs + Hang Snatch (pause 2 seconds at mid patella on each of the lift-offs)Build from approximately 70% to today’s heavy.If you...
by Phil | Sep 27, 2019 | Workout of the Day
WOD 27.09.2019Part ATake 20 minutes to build to today’s 1-RM Front SquatPart BThree rounds for time of:Run 400 Meters8 Front Squats(Barbell originates from the ground – no racks. Recommended weights are 90/70kg, but athletes are encouraged to scale up such that the...
by Phil | Sep 26, 2019 | Workout of the Day
WOD 26.09.2019Part AIn teams of three, complete as many rounds as possible in 15 minutes of:3 Power Cleans (61/43 kg)6 Burpee Box Jump-Overs (24″/20″)Rest EXACTLY five minutes, and then:Part BIn teams of three, complete as many rounds as possible in 15 minutes of:10...
by Phil | Sep 25, 2019 | Workout of the Day
WOD 25.09.2019Part AEMOM for 6 minutes (3 sets):Even – Tall Jerks x 3-5Odd – Overhead Alternating Reverse Lunges x 6-8Part BEvery 2 minutes, for 16 minutes (8 sets) of:Push Jerk + Split JerkBuild over the course of the 8 reps to today’s heavy.Part CThree sets for max...
