Wednesday, 20 November, 2013
Workout of the Day: Group Warm Up: Medball Warm Up MWOD: IT Band Roll Out Banded Overhead Distraction (2 Min Each, Pg 257/8) WOD: As... Read More
Tuesday, 18 November, 2013
Workout of the Day: MWOD: Barbell Shoulder Smash: (2 Min each, Pg 266) Single Leg Flexion W/ External Rotation Bias (2 Min Each, Pg 306)... Read More
Monday, 18 November, 2013
Workout of the Day: WOD: Every Minute on the Minute for ten minutes perform: 10 Deadlifts (185/ 135) 10 Lateral Jumps over the bar Extras:... Read More
Saturday, November 16, 2013
Workout of the Day WOD: AMRAP in 10 min 1 Forward roll 15m Lunge walk 10 Knees to elbows 15m Lunge walk 10 Back extensions... Read More
Friday, 15 November, 2013
Workout of the Day: Group Warm Up: 30 Seconds Each of: Overhead Squats (PVC) Shoulder Pass Throughs Dumbell Push Press (light-ish) Bandy Good Mornings Tuck... Read More
Thursday, 14 November, 2013
Workout of the Day: MWOD: Banded Hip Extension (2 Min each, Pg 329) SuperFrog (2 Min each, Pg 342) WOD: Complete the following for time:... Read More
Wednesday, 13 November, 2013
Workout of the Day: MWOD: Targeted Gut Smash (2 Min each/ Pg 295) Posterior Chain Smash and Floss (2 Min each/ Pg 348) WOD: 5... Read More
Tuesday, 12 November, 2013
Workout of the Day: Group Warm Up: Mixed Tabata: 2x through, 2 iterations of each exercise before rotating: Wall Ball Push Ups Jump Rope Toes... Read More
Monday, 11 November, 2013
Workout of the Day: MWOD: Low Back Smash Double Lacrosse Ball (3 Min/ Pg 290) WOD: 21-15-9 Reps for time of: Front Squats (135/ 95)... Read More
Saturday, 9 November, 2013
Workout of the Day: WOD: 3 Rounds for time of: 10 Muscle Ups 15 Box Jumps Run 400 M