Today’s workout of the day is:
STRENGTH
In 20mins work up to a heavy single Power Clean
MET CON
For Time
10-9-8-7-6-5-4-3-2-1
Deadlift 100/70
Box Jump 24/20
20 Double unders after each round.
(15min Time Cap)
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Today is a rest day or a catch up day, you can either do a missed workout or choose from a weightlifting, gymnastic wod or even both from below. Weightlifting Find a heavy (not max) 3 position snatch (high hang-knee-floor) snatch push press 3-3-3-3 clean pulls 3-3-3-3 Gymnastics EMOM for 10mins 1 strict pull up+1…
Today’s workout of the day is:
3-6-9-12-15-18-21 Reps of:
Hang Clusters 50/35kg
Sumo Deadlift High Pull
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Today’s workout of the day is:
STRENGTH
Back Squat 5-5-5-5-5
MET CON
10min AMRAP
10 DB Thruster 20/15
10 DB Snatch 20/15
10 DB V – Sit 20/15
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Today’s workout of the day is:
Strength
Push Press
3-3-3-3
Met-Con
In 12mins run 800m then in the remaining time AMRAP of:
3 strict HSPU
5 Strict pull ups
7 Knees to elbows
9 kettlebell swings 32/24kg
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Today’s reading for your lazy Sunday coffee:
Do carbs kill your brain -www.chriskesser.com
The brain gut connection -www.psychcentral.com
What your poop says about you -www.thescienceofeating.com
Today’s workout of the day is a team wod. The workout will be a surprise so come down at 10am and find out what fun will be in store. Also from next week Andrea will be offering sports massage and Kinesio Taping to members and non members. She will be available for 45min slots on…
Today’s workout of the day is:
MET CON
3RFT
21 Box Jump 24/20
7 Squat Clean 70/50kg
Cash Out
100 double unders
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Today is a rest or skills day. Since there is no Olympic lifting or gymnastics class we will post a workout for both and you can do both or 1 of them. Remember this should be more for practice and not intensity. Olympic lifting Hang snatch find a heavy 2 reps. (This should not be…
Today’s workout of the day is:
STRENGTH
Front Squat
3-3-3-3
MET CON
12min AMRAP
10 Shoulder to Overhead 60/40
10 Bar Facing Burpee’s
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