Dynamic Effort Lowers
Main Event: Straight bar pause squats: 50% x 3 x 5, 60% x 3 x 3, 70% x 2 x 2 Accessories: Snatch grip deadlift... Read More
Tuesday, 9 December, 2014
Workout of the Day: MWOD: Bone Saw Calf Smash (2 Min Each, Pg 380) Global Gut Smash (4 Min, Pg 296/7) WOD: As Many Rounds... Read More
Teens: 8 December, 2014
Warm Up: Mixed Tabata: Tuck Jumps, Squat Thrusts, Lunge Walk, Push UPs, Squats, Sit Ups, Jumping Jacks, Plank Hold Skill: Hang Power Snatch Workout: 8min... Read More
Pre-Teens: 8 December, 2014
Warm Up: Mixed Tabata: Tuck Jumps, Squat Thrusts, Lunge Walk, Push Ups, Squats, Sit Ups, Jumping Jacks, Plank Hold Skill: Hang Power Clean Workout: 7... Read More
Pre-Teens: 5 December, 2014
Warm Up: Tabata: Super Slow Squats, Kipping Swings, Lunge Walk, Plank Ups Skill: Dumbell Thruster Workout: Partner Death by: DB Thrusters and Push Ups Skill:... Read More
Kids: December 8, 2014
Warm up: 3 Rounds 3 Cartwheels ->10m Line hop -> 3 Knees to elbows -> 3 Burpees Skill work: Punch the table WOD: Jumping “Grace”:... Read More