Thursday, 21 January, 2016
Workout of the Day: WOD: Fight Gone Bad: 3 Rounds for reps of: 1 Minute of Row for Cal 1 Minute of Push Press (75/55)... Read More
Teens: 19 January, 2016
Warm Up: 2 x Through of: 5 Points of Spike Ball 5 See Saw Squats 5 Push Ups 5 Toes to Bar 5 Bandy Goodmornings... Read More
Teens: 18 January, 2016
Warm Up: 500m Row 10 Squats 10 Sit Ups 10 Push Ups 10 Kipping Swings 10 Lunge Mornings Skill: Deadlift Workout: 15-12-9-6-3 Deadlift Lateral Burpees... Read More
Pre Teens: 18 January, 2016
Warm Up: Track Style Warm Up Skill: Overhead Squats Workout: “Rowing Kinda Nancy” 4 RFT: 200m Row 10 Overhead Squats Skill: Double Unders vs Bar... Read More
Pre Teens: 15 January, 2016
Warm Up: Mixed Tabata of: Bandy Goodmornings Sit Ups Medball Hang Power Clean T-Plank Skill: Power Clean Workout: Partner WOD – Leapfrog – AMRAP in... Read More
Teens: 14 January, 2016
Warm Up: Mixed Tabata of: Bandy Goodmornings Sit Ups Medball Hang Squat Clean T-Plank Skill: Power Clean Workout: AMRAP in 4 Mins of: 4 Power... Read More
Teens: 13 January, 2016
Warm Up: 10 Sit Ups-> Bear Crawl 10 Kipping Swings-> Lunges 10 Squats-> Broad Jumps 5 Burpees-> Backward Lunges Skill: Overhead Squats Workout: “Rowing Kinda... Read More
Pre Teens: 13 January, 2016
Warm Up: Medicine Ball Warm Up Skill: Front Squats Workout: 9-8-7-6-5-4-3-2-1 Box Jumps Front Squats Skill: Weighted Plank vs Pull Up/Ring Row
Teens: 12 January, 2016
Warm Up: Medicine Ball Warm Up Skill: GHD Sit Ups Workout: 10-9-8-7-6-5-4-3-2-1 x 2 Double Unders Front Squats 1/2 GHD Sit Ups Skill: Row vs... Read More
Wednesday, 20 January, 2016
Workout of the Day: WOD: 10 Rounds Run 100 M 5 Hand Stand Push Ups Skill: Spend 15 Minutes working on a weakness