by Phil | Dec 27, 2019 | Workout of the Day
WOD 27.12.2019 Part A Every 5 minutes, for 30 minutes (6 sets) for times:Run 400 Meters8 Strict Pull-Ups12 Toes to Bar16 Push-Ups Please note times for each of the six sets. Part B”Core” Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60...
by Phil | Dec 26, 2019 | Workout of the Day
WOD 26.12.2019 Part A “Jerk”Every 2 minutes, for 6 minutes (3 sets):Push Press x 3 reps Immediately followed by…. Every 2 minutes, for 6 minutes (3 sets):Power Jerk x 2 reps Immediately followed by… Every 2 minutes, for 8 minutes (4 sets):Split Jerk x 1...
by Phil | Dec 25, 2019 | Workout of the Day
WOD 25.12.2019 Part A Every 2 minutes, for 12 minutes (6 sets) of:Deadlift*Set 1 – 8 reps @ 50% of 1-RM*Set 2 – 6 reps @ 60%*Set 3 – 4 reps @ 70%*Set 4 – 2 reps @ 80%*Set 5 – 4 reps @ 75%*Set 6 – 6 reps @ 65% Part B 100 Double-Unders75 Single-Kettlebell Deadlifts...
by Phil | Dec 24, 2019 | Workout of the Day
WOD 24.12.2019 In teams of two, with only one partner working at a time, complete the following for time:2000 Meter Relay Row (alternating 500 meters)immediately followed by…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8 Ring Dips or...
by Phil | Dec 23, 2019 | Workout of the Day
WOD 23.12.2019 Part A “Jackie”1000 meter row50 Thrusters (45 lbs)30 Pull-ups Part B Three sets of:Bulgarian Split Squats x 8 reps @ 30X1immediately followed by…Dynamic Jumping Bulgarian Split Squats x 12 reps @ 10X0Rest 90 seconds between legs. Use two KBs...
by Phil | Dec 22, 2019 | Workout of the Day
WOD 22.12.2019 “The Bear Complex”35-35-35-35-35 5 sets of the sequence:7 rounds of:1 power clean1 front squat1 push press1 back squat1 push press *No setting the bar down during a set (power clean must be touch-and-go). Rest between sets as needed. Goal is...
