Tuesday 03-04-2018 Skill 10 min gymnastics skill work WOD Metcon (AMRAP – Reps) EMOM 8 Skill 1-5 Reps 30s DU’s Metcon (AMRAP – Rounds and Reps) “7 min AMRAP 7 Box Jumps 7 Burpees 7 Med Ball Cleans “   Tuesday OLY 03-04-2018 Strength Metcon (Weight) 20 min AMRAP Clean and Jerk – start at […]

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Monday 26-03-2018 WOD Metcon (Time) In Pairs 30 min Cap “40/30 Cal Row 40 Wall Balls 40/30 Cal Row 40 Box Jumps @24/20″” 40/30 Cal Row 40 DB Push Press @20/15kg 30/20 Cal Row 30 Wall Balls 30/20 Cal Row 30 Box Jumps 30/20 Cal Row 30 DB Push Press @20/15kg 20/10 Cal Row 20 […]

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Monday 19-03-2018 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here Tuesday 20-03-2018 […]

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Monday 12-03-2018 A: Power Snatch (3 x 5 ) B: 100/200/300m Row (3 Rounds for time) WOD Metcon (3 Rounds for reps) 3 mins on 3 mins off x 3 “Row 250/200m 5 Power Snatch Max Burpees over the bar Tuesday 13-03-2018 A: Floor Press (3 x 8 ) B: Chin Up (3 x 8 […]

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Monday 05-03-2018 A: Barbell Lunges (4 x 10) Front Rack B: Renegade Row (4 x 10) C: Hollow hold/hollow rock (4 x 10) hold for 30s or 10 rocks WOD Metcon (Time) 5 Rounds for Time (12 min cap) “10 KB Swings @24/16kg 10 Burpees 10 Goblet Lunges @24/16kg 30 DU’s “     Tuesday […]

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Monday 26-02-2018 A: Turkish Get Up (4 x 2 each arm ) B: Ab wheel (4 x 5 ) C: Pistols (4 x 5 each leg ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs AMRAP 12 Row 1km/800m 20 Bupees over the Rower Tuesday 27-02-2018 A: Front Squat (5 x 5 ) B: […]

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Monday 19-02-2018 A: Back Squat (5 x 5 ) @75% B: Pull-ups (5 x 5 ) WOD 500m Row (Time) Max Effort 500m Row Tuesday 20-02-2018 A: Ring Rows (3 x 10 ) A1: Muscle-ups (3 x max ) B: Push-ups (3 x 10 ) B1: Strict HSPU’s (3 x max ) C: V-Sits (3 […]

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Monday 12-02-2018 WOD Metcon (Time) A) In Pairs – One Person working one person Resting i.e. P1 – 50 Cal, P2 – Rest P2 – 50 Cal, P1 – Rest P1 – 40 Cal, P2 – Rest P2 – 40 Cal, P1 – Rest ….. etc….” “Solo: 50-40-30-20-10 Cal Row Then B) Shared: 50-40-30-20-10 Wall […]

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Monday 05-02-2018 A: Front Squat (4 x 3 ) @70- 75% focus on form! B: V-Sits (4 x 10) C: Farmer’s Carry (4 x 1 min) Holds on the spot WOD Metcon (AMRAP – Reps) in pairs 3min on 3min off x 3 Row 300/250m, 10 burpees over the rower, max DU’s Score is your […]

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Monday 29-01-2018 A: Power Clean (4 x 5 ) B: Pull-ups (4 x 5 ) 5 Stict Pull Ups + 5 kip swings WOD Metcon (AMRAP – Reps) 16 min AMRAP “1 Power Clean @ 60/40kg 1 Burpee Over the Bar 1 Pull Up/CTB 2 Power Clean 2 Burpees over the bar 2 Pull Ups/CTB […]

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