by Phil | Dec 9, 2019 | Workout of the Day
WOD 9.12.2019 Part A For time:100 Double-Unders50 Russian Kettlebell Swings (32/24 kg)25 Toes to Bar100 Jumping Lunges25 Toes to Bar50 Russian Kettlebell Swings100 Double-Unders Part B Every minute, on the minute, for 15 minutes (3 sets of each):Minute 1 – Supine Ring...
by Phil | Dec 8, 2019 | Workout of the Day
WOD 8.11.2019 In teams of three, complete three rounds each of: 350 Meter Row (rest station) 20 Dumbbell Hang Cleans (22.5/15kg) (rest station) 10 Bar Muscle-Ups (or 15 Strict Pull-Ups) (rest station) Teammates will attack this in a pipeline fashion. Teammate A will...
by Phil | Dec 7, 2019 | Workout of the Day
WOD 7.12.2019 Part A Every 90 seconds, for 18 minutes (3 sets of each):Station 1 – Single-Leg Deadlifts x 8-10 reps @ 3011 (Left Leg)Station 2 – Single-Leg Deadlifts x 8-10 reps @ 3011 (Right Leg)Station 3 – Barbell Hip Thrusts x 6-7 reps @ 20X1(around 80% of your...
by Phil | Dec 6, 2019 | Workout of the Day
WOD 6.12.2019 Part A Five sets of:Push Press x 6 reps @ 11X2Rest 2 minutes Part B For time:1000m Row or Ski80 Push Presses (43/30kg)1000m Row or...
by Phil | Dec 5, 2019 | Workout of the Day
WOD 5.12.2019 Part A Every 2:30, for 15 minutes (6 sets) of:Back Squat *Set 1 – 5 reps @ 65-70%*Set 2 – 3 reps @ 75-80%*Set 3 – 1 rep @ 85-90%*Set 4 – 8 reps @ 75%*Set 5 – 8 reps @ 75%*Set 6 – 8 rep @ 75% Part B Complete as many rounds and reps as possible in 9...
by Phil | Dec 4, 2019 | Workout of the Day
WOD 4.12.2019 In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:50 Air Squats40 Russian Kettlebell Swings (24/16 kg)30 Shoulder to Overhead (43/30kg)20 Box Jumps (32″/24″)10 Strict Pull-Ups Partner A...
