by Jessica Falcy | Oct 4, 2019 | Workout of the Day
WOD 04.10.2019Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:3 Strict Handstand Push-Ups6 Strict Pull-Ups9 Toes-to-Bar12 Russian Kettlebell Swings (32/24 kg)15 Calories of RowingPartner A will do 3 handstand...
by Jessica Falcy | Oct 3, 2019 | Workout of the Day
WOD 03.10.2019PART AFOR QUALITYThree sets of:Sumo Deadlift x 8 reps @ 21X1Rest 60 secondsWeighted Pull-Up x 4 reps @ 21X0Rest 60 secondsFront-Leaning Rest on Rings x 45-60 secondsRest 60 secondsTake enough time to warm-up and build that all three sets of Sumo...
by Phil | Oct 2, 2019 | Workout of the Day
WOD 02.10.2019Part AGymnastics skillsPart BFive rounds for time of:400 Meter Run20 Wall Ball Shots (9/6 kg)10 Dumbbell Box Step-Overs (22,5/15 kg;...
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 Jessica Falcy | Sep 29, 2019 | Workout of the Day
WOD 29.09.2019FOR TIME800m Run (with medicine ball (20/14 lb))Then 8 Rounds of:10 Wall Ball Shots (20/14 lb)1 Rope Climb (15 ft)Then, 800 meter Run (with medicine ball (20/14 lb))Then 4 Rounds of:10 Wall Ball Shots (20/14 lb)1 Rope Climb (15 ft)Then, 400 meter Run...
