Max effort Bench
Main Event: *5 sets of db shoulder presses before each main session Reverse band press, max 3, 80% x map x 3 Accessories: Barbell shoulder... Read More
Friday, 9 January, 2015
Workout of the Day: Group Warm Up: 1 Minute each of: Plank hold Squats Sit Ups Barbell in Front Rack Lunge Steps Barbell Push Press... Read More
Teens: 7 January, 2015
Warm Up: Mixed Tabata of: Squats, Sit Ups, Push Ups, Lunge Steps Skill: Deadlift Workout: Death By: Deadlift Lunge Steps (L/R =1) Skill: Partner Up... Read More
Pre-Teens: 7 January, 2015
Warm Up: Mixed Tabata of: Sit Ups, Squats, Push Ups, Lunge Steps Skill Work: Snatch Workout: 21-15-9 Snatch Box Jumps Sit Ups Skill Work: Max... Read More
Kids: January 8, 2015
Warm up: Alternating tabata: Squats & Donkey Kicks Skill work: Suspended shrugs WOD: AMRAP in a given amount of time of 1 Wall up 10... Read More
Pre-K: January 8, 2015
Skill work: 5-4-3-2-1 reps of Knee ups Warm up: 3 Rounds 10 yd Bear crawl -> 3 Donkey kicks -> 3 Squats WOD: “Monkey in... Read More