by Phil | Nov 20, 2019 | Workout of the Day
WOD 20.11.2019 Part A Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:Strict PressSet 1 – 5 reps @ 75%Set 2 – 3 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 3 reps @ 87%Set 5 – 2 reps @ 90%Set 6 – 1 rep @ 95% Immediately followed by… Every 2 minutes, for 4 minutes...
by Phil | Nov 19, 2019 | Workout of the Day
WOD 19.11.2019 Part A Five sets of:Back Squat x 2 reps @ 90+%Rest 2 minutes Part B For time:25 Pull-Ups50 Wall Ball Shots (9/6kg)100 Double-Unders50 Wall Ball Shots25 Pull-Ups Time Cap =...
by Phil | Nov 18, 2019 | Workout of the Day
WOD 18.11.2019 Part A Every 90 seconds for 12 minutes (4 sets):Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 repsOdd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice...
by Phil | Nov 17, 2019 | Workout of the Day
WOD 17.11.2019″Nicole”As many rounds as possible in 20 minutes of:Run 400 metersMax rep Pull-ups*Note number of pull-ups completed for each...
by Phil | Nov 16, 2019 | Workout of the Day
WOD 16.11.2019 Workout Every 2 minutes, for 30 minutes (5 sets):Station 1 – 400/300 Meters of RowingStation 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski...
by Phil | Nov 15, 2019 | Workout of the Day
WOD 15.11.2019 Part A Not for timeTwo sets of:Perform 30 seconds on each side of the following movements…*Station 1 – Banded Palloff Hold*Station 2 – Banded Lateral Monster Walk*Station 3 – Single-Leg Glute Bridge Hold*Station 4 – Side Plank Hold*Station 5 – Dynamic...
