by Phil | Jan 14, 2020 | Workout of the Day
WOD 14.1.2020 Part A Take 20 minutes to build to today’s 1-RM… Tempo Front Squat x 1 rep @ 32X1 Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out...
by Phil | Jan 13, 2020 | Workout of the Day
WOD 13.1.2020 Part A Every 2 minutes, for 12 minutes (6 sets) of: Tempo Bench Press x 5 reps @ 21X1 Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets. Part B Complete as many rounds and reps as possible in 15 minutes of: 45...
by Phil | Jan 12, 2020 | Workout of the Day
WOD 12.1.2020 “Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep
by Phil | Jan 11, 2020 | Workout of the Day
WOD 11.1.2020 “EMOM” Every 8 minutes, for 32 minutes (4 sets) for times of: 400 Meter Run 30 Shoulder to Overhead (52/35kg) 20 Toes to Bar 400 Meter Run
by Phil | Jan 10, 2020 | Workout of the Day
WOD 10.1.2020 EMOM 30min Every 90 seconds, for 30 minutes (5 sets) of: Station 1 – 15/10 Calories of Assault Bike (or 20/15 Calories of Rowing or Ski) Station 2 – 5 Burpee Box Jump-Overs + 10 Pull-Ups or ring-rows Station 3 – 50 Double-Unders Station 4 – 5 Burpee Box...
by Phil | Jan 9, 2020 | Workout of the Day
WOD 9.1.2020 Part A “Christine” 3 rounds for time of: 500m row 12 Bodyweight Deadlifts 21 Box Jumps (24/20) Part B “Not for time” Three sets of: Single-Leg Deadlifts x 8-10 reps each @ 3011 Rest 60 seconds Barbell Glute Bridges x 6-8 reps @ 20X1 Rest 60 seconds Side...
