WOD WOD, September 21, 2018
The Friday Scramble Warm-up A) Hip Opener B) Med Ball Clean Warm up / Progression C) Into FBB Accessory BULLET PROOFING In Pairs working movement for movement for 15 minutes 6-10 x Feet Elevated ring rows 30 Second KB Front Rack Hold 8-10 x B/B Z Press 30 second x Deadball Hold Metcon (AMRAP –…
READ MOREWOD WOD, September 20, 2018
Legs Eleven Warm-up A) Full Body Foam Roll out B) Lunge Flow + Cossack’s C) B/B specific W/Up DL BOR High Pull Front Squat Push Press Front Squat (Weight) Every 2.30 x 8 : Set 1 : 5 @ 50 % Set 2 : 3 @ 60 % Set 3 : 2 @ 70 %…
READ MOREOlympic Weightlifting WOD, September 20, 2018
OLY CLUB Warm-up A) Difabio Flow B) Snatch / power Snatch breakdown Snatch (Weight) 15 Minute open cap 3 Reps @ 50 % 2 Reps @ 60 % 1 Rep @ 70 % 5 Singles at chosen loads OPTION : POWER SNATCH Power Snatch (Weight) Front Squat (Weight) Every 2.30 x 6 Sets : 3…
READ MOREWOD WOD, September 19, 2018
Skills n Thrills Metcon (Calories) Team Engine Piece In Teams of 3, AMRAP 24 Minutes for calories 5 x Burpee box Jump 24/20" 1 x Rope Climb – Roof 20 Second Assault Bike Sprint * Score equals total cals *Leave moniter ticking over OPTIONS: BBJ : Nurpee / Step Up Rope : 15ft / 3…
READ MOREWOD WOD, September 18, 2018
The Lions Den Warm-up A) 400m KB Mix carry B) 3 Sets of 5 x KB Press per side 20m Carry per side 10m Bear Crawl 5 x Strict knee raises Shoulder Press (Weight) Compare to 27/5/18 Every 2.15 x 8 : Set 1 : 5 @ 50 % Set 2 : 3 @ 60…
READ MOREWOD WOD, September 17, 2018
Deadliest Catch Warm-up A) 10 Minutes solid flow B) Deadlift Specific prep C) Glutes Deadlift (Weight) TEST : DEADLIFT Every 2.30 x 8 : Set 1 : 5 @ 50 % Set 2 : 3 @ 60 % Set 3 : 2 @ 70 % Set 4 : 1 @ 80 % Set 5 :…
READ MOREWOD WOD, September 16, 2018
Assaultimbanco Nothing fancy , just plain and simple work capacity . Big week , sore bodies , assault bike to the rescue Bring your good vibes ! Metcon (Calories) In Teams of 3 for total calories: This workout is set as a 30 minute EMOM. Each team member will perform 1 effort every 3 minutes…
READ MOREWOD WOD, September 15, 2018
Ssse Metcon (AMRAP – Rounds and Reps) In teams of 2 : AMRAP In 25 Minutes 400m sandbag bag run ( 200m each ) 20 Burpee box jump 24/20" ( shared as pleased ) 400m run ( 200m each ) 10 deadball over shoulder 55/35kg ( Shared as pleased ) 300m KB farmers Carry 24/16kg…
READ MOREWOD WOD, September 14, 2018
Friday = Chest day bruh Warm-up 3 Sets of 30 Second Reverse grip passive hang 6 x SA Kb Press + 20m walk 10m x Bear Crawl Bench Press (Weight) Compare to 26/3/18 Every 2:15 x 7 Sets Set 1 : 5 @ 55 % Set 2 : 3 @ 65 % Set 3 :…
READ MOREFriday Feelzzz WOD, September 14, 2018
Those Feels right in your Friday 😍 Snatch (1×1) It’s that time you’ve all been waiting for 😁🤗😳 15 mins to test your 1 rep max Warm up sets: 2 sets of 5 reps light 2 sets of 3 moderate load Put some meat on the bone and load the bad boy up 🤪 Bench…
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