Saturday 19th January 2019

  In Teams of 3 Teams of 3: 2 Rounds (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Wall Balls . 20/14 Round 1: (135/95) Round 2:...

Friday 18th January 2019

    CHIPPER FRIDAY For Time; complete, 200 m run 21 Slam Balls 21 Pull-Ups 21 Box Jumps 24/20 21 Calorie row 21 HRPU 200 m sprint 15 Hang Squat Clean . 115/75 15 Deadlifts  115/75 15 Assault bike calories 15 BACK rack lunges  115/75 200 m sprint 9 Slam Balls 30/20 9 Pull-Ups 9 Box Jumps . 24/20 9 Calorie row 9 HSPU   ENDURANCE WOD 4 rounds 400 m run 40 box step ups with SB 40 slam balls 40...

Thursday 17th January 2019

    Strength: Overhead Squats Overhead Squat for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps ** You may also work on mobility*   MetCon: 3 Rounds 400 m Run 5 Dumbbell Hang Clean and Jerk (Left Arm) 50/35 5 Dumbbell Hang Clean and Jerk (Right Arm) 10 Alternating Dumbbell Power Snatches 50/35 10 Toes to...

Wednesday 16th January 2019

Strength: Midline Madness – Tabata 2 Rounds Front Plank Side Plank (L) Side Plank (R) Reverse Crunches   MetCon: AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20 Wallballs 6 Deadlifts (275/185) 6 Lateral Barbell Burpees   ENDURANCE WOD For Time: Buy-in: 1000 m Row 100 Double Unders, 50 Air Squats, 25 Push-ups 80 Double Unders, 40 Air Squats, 20 Push-ups 60 Double Unders, 30 Air Squats, 15 Push-ups 40 Double Unders, 20 Air Squats, 10 Push-ups 20 Double Unders, 10 Air Squats, 5 Push-ups Cash-Out: 1000 m...

Tuesday 15th January 2018

      Strength: Bench Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps ***add weight by feel each round**   MetCon: 3 Rounds: 21/15 Calorie Assault Bike 21 Pull-ups Directly Into… 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks...

Saturday 12th January 2019

  Warm-Up:  Coach to run group warm-up   In Teams of 2; Complete for Time: 30 Back Squats 135/95 -(can take from rack) 30 Tire Flips 30 Back Squats 400 m Farmers Carry 55/35 x2 (one athlete carry at a time) 30 Hang Power Clean . 135/95 66 Calorie Bike 30 Hang Power Clean...