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Category

WOD

15/01/2020

By | WOD | No Comments

Workout:

Every 12 min x 2 Rounds

750m/600m Row

50 Wallballs 30/20lb

30m s/a DB OH Lunge 22.5/15kg


Core:

Tabata (4sets each)

-Marching Plank

-Alt V-Ups

-Side Plank

Monday 02/12/2019

By | WOD | No Comments

Workout:

-3min AMRAP each

-2min Rest between each

A @ 43/29

12 Deadlifts

12 STOH

 

B @ 60/38

9 Deadlifts

9 STOH

 

C @ 75/52

6 Deadlifts

6 STOH

 

D @ 92/65kg

3 Deadlifts

3 STOH


Cardio

Every 3min x 3sets

25/15 Cal Assault Bike

10x 10m Shuttle Runs

Monday 25/11/2019

By | WOD | No Comments

Conditioning:

Alt EMOM x 4 Rounds

Min 1- Max Toes2Bar

Min 2- 15 KB Swings

Min 3- Cal Assault


Workout:

750m Row

60 Wallballs

45 KB SDHP 32/24

300m Run

45 KB SDHP

60 Wallballs

750m Row

(20min Cap)

Wednesday 20/11/2019

By | WOD | No Comments

Core:

3 Supersets

10 GoodMornings

15 Weighted V-Ups


Strenth:

Overheadsquat Hold

30-25-20-15-10(s)


Workout:

9-15-21

Overheadsquat 70/47

Burpee to Strict Pullup

200m Run

(17min Cap)

Tuesday 15/10/2019

By | WOD | No Comments

Strength Day! 

Conditioning

3 Sets

12 Hammer Curls

12 DB Strict Press

 

3sets

12 DB Push Ups

8p/s DB Renegade Rows


Frontsquat:

5sets x 3 reps

3sets

20 Ring Rows

20sec L-sit