Tuesday, 6 October, 2015
Workout of the Day: Group Warm Up: Row 500 M 20 Seesaw Squats 20 Push Ups 20 Kipping Swings 20 Sit Ups WOD: As Many... Read More
Dynamic Effort Uppers
Main Event: Speedy bench vs mini 50% x 3 x 20 Accessories: Close grip bench heavy but no misses, 8×8 face pulls x 200 shrugs... Read More
Pre-Teens: 2 October, 2015
Warm Up: 200m Jog 2x Tabata: Squats Push Ups Knees to Elbows Skill: Pistols Workout: AMRAP in 10 mins: 10 Shoulder Press 10 Pistols Row... Read More
Teens: 1 October, 2015
Warm Up: 3 Rounds: 5 Squats 200m Jog Skill: KB Front Rack Lunge Steps Workout: EMOM: even: 8 KB Front Rack Lunge Steps odd: Sled... Read More
Teens: 30 September, 2015
Warm Up: Run 200m Forward 200m Backward then… Track Style Warm Up Skill: Thrusters Workout: “Jackie” Row 1000m 50 Thrusters 30 Pull Ups Skill: Push... Read More
Pre-Teens: 30 September, 2015
Warm Up: Jog 400m 10 Squats-> Forward Rolls 10 Push Ups-> Lunge Walk 10 Sit Ups-> Broad Jump 10 KB Swings to eye level-> Spidey... Read More
Teens: 29 September, 2015
Warm Up: Jog 400m 10 Squats-> Forward Rolls 10 Push Ups-> Lunge Walk 10 Sit Ups-> Broad Jump 10 KB Swings to eye level-> Spidey... Read More
Teens: 28 September, 2015
Warm Up: Mixed TABATA of: Squats Push Ups Tuck Jumps Kipping Swings Skill: Double Unders Workout: AMRAP in 7 mins: 15 Double Unders 12... Read More
Pre-Teens: 28 September, 2015
Warm Up: Mixed Tabata: Squat Push Ups Tuck Jumps Kipping Swings Skill: Pull Ups Workout: 15-12-9 Pull Ups Box Jumps DB Front Squats Skill: Med... Read More
Pre-Teens: 25 September, 2015
Warm Up: 3 Rounds: 20 Second Jump Rope 20 Seconds Push Up 20 Seconds Squats Skill: DB Clean and Jerk Workout: 6 Rounds: 5 Clean... Read More