Thursday 30 April, 2015
Please add your name to board, include size, will need payment by next Friday. MetCon: In Teams of 2: 400M Run with KB 30 KBS [...]
Wednesday 29 April, 2015
______________________________________ Strict Press 8 x 60% 5 x 65 5 x 70 3 x 75 3 x 80 8 x 60% MetCon 5 RFT of: [...]
Tuesday 28 April, 2015
Strength Deadlift 8 x 55% 5 x 65 5 x 70 5 x 75 3 x 80 3 x 85 8 x 65 MetCon For [...]
Monday April 27, 2015
Warm-up 1:30 Plank 1:00 Russian Twist 1:00 Superman 2 Sec. hold 1:00 Hollow Rock 1:00 Front Plank MetCon For Time Complete: 25 K2E 50 DuB’s [...]
Saturday 25 April, 2015
In Teams of 2: Complete for Reps: AMRAP 13 Min of: 50 wallball shots 50 M Sprint 30 Burpee Box Jump Over 20" 50 M Sprint 15 [...]
Friday 24 April, 2015
As Part of Warm-Up 1:30m Front Plank Rest 30 Sec. 1:00m Up/Down Rest 30 Sec. 1:00m Front Plank Alt. Knee to Elbow Rest 30 Sec. [...]
Thursday 23 April, 2015
Strength Good mornings 8,5,5,5,3,3,3 Maintain proper poster and neutral spine Weight by feel Skill Snatch EMOM 16 1 Hang Snatch High Pull 1 Squat Snatch [...]
Wednesday April 22, 2015
Wacky/Funky Socks Winners Losers & Penalties Wear Them Warm-Up 1 Min Hollow Rock Hold 30 Sec. Rest 1 Min Front Plank 30 Sec. Rest 15 [...]
World Class Fitness
In 100 Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise [...]
Tuesday 21 April, 2015
Strength Bench Press 8 x 55% 5 x 65% 5 x 70% 5 x 80% 3 x 85% 3 x 85% Skill EMOM 20 Minutes [...]