Friday, 23 October, 2015
Workout of the Day: WOD: Every 3 Minutes for 5 Rounds Row 100 m 21 Kettle Bell Swings As Many Double Unders as Possible Extras:... Read More
Max Effort Uppers
Main Event: One board press vs mini bands max 1 80% x amap Accessories: dumbell shoulder pressx 15 x5 cheating barbell rows, heavy as possible... Read More
Teens: 21 October, 2015
Warm Up: Track Style Warm Up Skill: Double Unders Workout: “Annie” 50-40-30-20-10 Double Unders Ab Mat Sit Ups Skill: Row vs Handstand Hold
Pre Teens: 21 October, 2015
Warm Up: Mixed Tabata: Squat Push Up Jumping Lunges Kipping Swings Skill: Deadlift Workout: Death By: Deadlift Burpees over Bar Skill: 800m Run
Teens: 20 October, 2015
Warm Up: Mixed Tabata: OH Squat Push Up Jumping Lunges Double Unders Skill: Deadlift Workout: Death By: Deadlift Air Squat Burpees over Bar Skill: Hang... Read More
Teens: 19 October, 2015
Warm Up: 5 Squats-> Backward Roll 5 T-Planks-> Roving Plank 5 Grass Hoppers-> Broad Jump 5 Flutter Kicks (per leg)-> Lunge Mornings Skill: KB Swing... Read More
Pre Teens: 19 October, 2015
Warm Up: 5 Squats-> Backward Roll 5 T-Planks-> Roving Plank 5 Grass Hoppers-> Broad Jump 5 Flutter Kicks (per leg)-> Lunge Mornings Skill: KB Swing... Read More
Pre Teens: 16 October, 2015
Warm Up: Jog 200m 10 Squats-> Forward Rolls 10 Push Ups-> Lunge Walk 10 Sit Ups-> Bear Crawl 10 Tuck Jumps-> Broad Jump Skill: Overhead... Read More
Teens: 15 October, 2015
Warm Up: Jog 200m 10 Squats-> Forward Rolls 10 Push Ups-> Lunge Walk 10 Sit Ups-> Bear Crawl 10 Tuck Jumps-> Broad Jump Skill: Overhead... Read More
Kids: October 22, 2015
Warm up: Steve Says Skill work: Rope climbs WOD: AMRAP in a given amount of time of 5 Pull ups 5 Push ups 5 Wall Ball... Read More