Tuesday 16th Jan 2018

  Warm-Up:  3 Rounds: 10 PVC Passthroughs 10 Good Mornings 10 Overhead Squats 5 Burpees   Strength: Push Press Find your 3 RM for the day.   MetCon:  5 RFT 20 Plate overhead lunges 45/35 15 Box jumps 24/20 10...

Monday 15th Jan 2018

  Warm-Up:  2 RNFT 10 air squats 8 spiderman lunges 8 iron cross 6 walk the floors   Strength: Front Squats warm- up to 80 – 85% of 1 RM, then; complete 5 x 2 reps   Complete For time: 800m run 21 hang squat cleans 95/65 21 HR push ups 600m run 15 hang squat cleans 95/65 15 HR push ups 400m run 9 hang squat cleans 95/65 9 HR push ups 200m run   ENDURANCE WOD 3 RFT 50 mountain climbers 250 m run 30 weighted lunges (2 xKB/DB)  15/10 cal. on bike    ...

Saturday 13th Jan, 2018

  Warm – Up as a Class “Deck of Death” AMRAP18 – In Teams of Two Clubs: KBS 55 Hearts: 100 m run/row 150 m – ALTERNATE Spade: Wallballs  20/14 Diamonds: Pull-ups Joker: 15 Burpee Face Cards = 10 Ace = 15 *** If you pull the card; you perform the...

Friday 12th Jan 2018

    “BAR MONKEY” 5 HSPU  (10 Push Press) 10 T2B 15 Power Cleans 20 Wallballs  20/14 400 m run 5 Bar Muscle ups  ( 8 C2B/ 10 pull-ups) 10 Sumo High Pull 15 Front Squats 20 S2OH 100 DUs  (200 singles) 5 HSPU 10 T2B 15 Power Clean 20 Wallballs  20/14 A:  115/75 C : 135/95 scale: 95/55     ENDURANCE WOD Interval Training 400 m sprint REST  1:1   (same amount of time it took you to run) 400 m sprint REST 1:1 Assault Bike  20 calories REST 1:1 Assault Bike  20 calories REST  1:1 Row 500 m REST 1:1 Row 500 m REST 1:1 REPEAT THE ROW FOR 2 MORE CYCLE **athletes should apply a 80 % effort on all...

Thursday 11th, 2018

  Warm- Up: 250 m run or 2 mins on bike. 10 PVC pass thru 10 PVC around the world 10 Jumping jacks 8 Kipping swings   Strength/ Mobility : Overhead Squats 5 x 3 with a 3 sec pause at bottom of squat. (Coach will guide others thru mobility drills to perform OHS safely)   METCON: 15 EMOM MIN 1: 10 Power Snatch 95/65 MIN: 2 100 m Sprint MIN: 3 DUBs/ Singles **score: max DUBs/Singles** (Please use this session to practice...