Thursday 19 March 2015
Strength Bench Press 5X3 @75% WOD 3 Min Amrap/ 5 rounds 3 Burpees 6 Push Ups 9 Air Squats Rest 1 Min
Wednesday 18 March 2015
Strength Overhead Squat 5X3 @ 75% 1Rm (week 5 of 6) WOD 3 Rounds For Time 25 Box Jumps 24/20″ 20 T2B 15 Power Clean 60/30kg
Thursday 12 March 2015
Classes only at 1830 & 1930 Today, Foundations at 2030 Strength Bench Press 5X3 @ 70% 1Rm WOD-Complex 15Mins 1 Clean 2 Front Squats 1 Jerk Keep weight light and focus on technique
Wednesday 11 March 2015
Classes only at 1930 & 2030 Today Strength OHS 5X3 @ 70% 3Rm WOD 12Min Amrap 20 Wall Balls 20/14lbs 20 KB Swings 24/16kg 20 Wall Ball Slams 20/14lbs
Tuesday 10 March 2015
Classes only at 1830 & 1930 Today, Foundations at 2030 Skill Kettle Bell Snatch WOD 4 Rounds for Time 50 Air squats 40 Sit Ups 30 Lunges 20 Pull Ups 10 Burpees
Monday 9 March 2015
Classes only at 1830 & 1930 Today Open Workout 15.2
Thursday 5 march 2015
Strength Bench press 5X5 @ 65% 1Rm WOD 5 rounds for Time 15 American KB Swings 24/16kg 15 Burpees
Wednesday 4 March 2015
Strength Overhead Squat 5X5 @60% 3Rm WOD 3 Min Amrap 10 Thrusters 50/30kg 10 C2B/ Pullups Rest 3 Mins 3 Min amrap 10 box Jumps 32/24″ 10 Wall Balls (Heavy) Rest 3 Mins 3 Min Amrap 10 Bar Muscle Ups/ 10 Bench Dips 10 HSPU/ HRPU
Tuesday 3 March 2015
Skill Double Unders 400 DUs or 10 mins Practice WOD- Teams of 5 25Min Amrap Row 1 Min Max Effort Sit Ups 1 Min Max Effort Air squats 1 Min Max Effort Run 1 Min Max Effort Push Ups 1 Min Max Effort
Thursday 26 february 2015
Strength Bench Press 5 Sets X 7 Reps @60% 1Rm Then 1 round to Burn Out @ 20/15kg WOD 2 Mins Wall Balls 20/14lbs Rest 1 Min 3 Mins Burpees Rest 1 Min 4 Mins Sit Ups Rest 1 Min 5 Mins Pull Ups