Dynamic Effort Uppers
Main Event: db fist fight, using 5-10 more lb then last time or about 80% of your perceived best db press 3 sets x amap... Read More
Max Effort Lowers
Main Event: pin 1 deadlift, sumo max 1 50% x amap Accessories: Pistol(one legged) box squats x 1min each x 3 KB front squats x heavy... Read More
Wednesday, 27 January, 2016
Workout of the Day: WOD: 75 Handstand Push Ups for time MWOD: Banded Overhead Stretch (As needed)
Teens: 25 January, 2016
Warm Up: Jog 200m Mixed Tabata of: Sit Ups Squats Push Ups Kipping Swings Skill: Pull Ups Workout: 8 min AMRAP: 5 Pull Ups 10... Read More
Pre Teens: 25 January, 2016
Warm Up: Jog 200m Mixed Tabata of: Sit Ups Squats Push Ups Kipping Swings Skill: Pull Ups Workout: 6 min AMRAP: 3 Pull Ups 10... Read More
Pre Teens: 22 January, 2016
Warm Up: 5 Super Slow Squats-> Forward Roll 10 Grass Hoppers-> Spidey Stretch 10 Tuck Jumps-> Lunge Walk 10 Sit Ups-> Broad Jumps Skill: KB... Read More
Teens: 21 January, 2016
Warm Up: 5 Super Slow Squats-> Forward Roll 10 Grass Hoppers-> Spidey Stretch 10 Tuck Jumps-> Lunge Walk 10 Sit Ups-> Broad Jumps Skill: KB... Read More
Teens: 20 January, 2016
Warm Up: 3 Rounds, not for time: Row 200m 10 Squats 10 Sit Ups 10 Lunges Skill: Pistols Workout: 21-15-9 Pistols (20,16,10) Wall Ball Knees... Read More
Pre Teens: 20 January, 2016
Warm Up: 3x Through: 5 Lunges 5 Push Ups 5 Kipping Swings 5 Squats 5 Tuck Jumps Skill: Wall Ball Workout: AMRAP in 7 Mins:... Read More
Kids: January 26, 2016
Warm up: 3 Rounds 20 sec Lateral hops 20 sec Plank hold 20 sec Squats Skill work: Stop-action Cartwheel Cartwheel up to a handstand (supported... Read More