Blog

Warm Up: 4x :30sec Garden shuttles / Jog on Spot :30sec Plank Rocks :30sec OHS Hold Workout: For Time 50 x Swings - KB/DB/Ruck Sack 40 x Goblet Squats 30 x Thrusters...

Warm Up: 3x :20sec High Knee Jog 5/5 Cossack Squats :20sec Russian Twists 5 x Hamstring Stretch + Passover Workout: Intervals Every 4.30m x 5 20 x Hang Cleans - DB/KB/Bar Or...

Warm Up: 3x 10 x Passovers 8 x v- Ups 10m Duck Walk Skill: 8 Min EMOM 2 x TGU Workout: 25 RFT 2 x Cleans - DB's/ KB's/ Bar or Ruck...

Home Workout 8 (a) Warm Up: 3 Rounds :40sec on :20 sec off Jumping Jacks Mountain Climbers Air Squats Sofa/Chair Dips (b) Upper Body 5 x 5 reps of each position...

HOME WORKOUT Warm Up: A PVC Pipe or Broom Stick 10 x Passovers :30sec OHS Hold in the bottom Skill: For Quality Accumulate 2min Handstand Hold - scale to wall Walk...

Warm Up: Coaches Warm Up Workout: For Time 40 x Thrusters @ 45/30 40 x SDLHP 40 x Push Press 40 x OHS 40 x Front Squats ...

Warm Up: Coaches Warm Up Metcon: Running Clock 0:00 - 10:00 Build to a 3 RM Thruster - From the floor 10:00 - 12:00 Strip bar and prep 12:00 -...

Warm Up: Coaches Warm Up Skill: Turkish Get Ups Metcon: 4RFT 20 x KB Swings @ 24/16 20 x TTB 1 x Lap Run ...

Warm Up: Coaches Warm Up Metcon: 30 min EMOM 1 - 15 - 20 x Wallballs 2 - 10 - 12 Cal Ski / 10 - 12 Cal Row 3...

Team Tuesday Partner WOD 8 min Time Cap 400m Run Isabel - 30 x Power Snatches @ 60/40 In Remaining Time Max Sync Bar Facing burpees 5 min Rest 8 min...