WOD 22.11.2019

22.11.2019 Part A Every 3 minute, for 15 minutes (5 sets):Strict Shoulder Press x 1 rep Suggested loads per set (by %): 80, 85, 90, 95, 95+ Once you have found your 1-RM (which you will use for this entire cycle), then perform the following: Every 3 minute, for 6...

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WOD 21.11.2019

WOD 21.11.2019 Workout In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:Station 1 – 10 Dumbbell Devil’s Presses22.5/15kg)Station 2 – 20/15 Calories of Assault BikeStation 3 – 30 Box Jumps (24″/20″...

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WOD 20.11.2019

WOD 20.11.2019 Part A Every 2 minutes and 30 seconds, for 15 minutes (6 sets) of:Strict PressSet 1 – 5 reps @ 75%Set 2 – 3 reps @ 80%Set 3 – 1 reps @ 85%Set 4 – 3 reps @ 87%Set 5 – 2 reps @ 90%Set 6 – 1 rep @ 95% Immediately followed by… Every 2 minutes, for 4 minutes...

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WOD 18.11.2019

WOD 18.11.2019 Part A Every 90 seconds for 12 minutes (4 sets):Even – Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 repsOdd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice...

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WOD 17.11.2019

WOD 17.11.2019"Nicole"As many rounds as possible in 20 minutes of:Run 400 metersMax rep Pull-ups*Note number of pull-ups completed for each round.

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WOD 16.11.2019

WOD 16.11.2019   Workout Every 2 minutes, for 30 minutes (5 sets):Station 1 – 400/300 Meters of RowingStation 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)Station 3 – 20/15 Calories of Assault Bike, Bike Erg or Ski Erg

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WOD 15.11.2019

WOD 15.11.2019 Part A Not for timeTwo sets of:Perform 30 seconds on each side of the following movements…*Station 1 – Banded Palloff Hold*Station 2 – Banded Lateral Monster Walk*Station 3 – Single-Leg Glute Bridge Hold*Station 4 – Side Plank Hold*Station 5 – Dynamic...

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WOD 14.11.2019

WOD 14.11.2019 Workout In 15 minutes, complete the following:Run 800 Metersimmediately followed by as many rounds and reps as possible of:5 Strict Pull-Ups10 Push-Ups15 Air Squats Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .In 15 minutes,...

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WOD 13.11.2019

WOD 13.11.2019 Part A Every 3 minutes, for 18 minutes (two sets of each):Station 1 – 3 Minutes of Rope Climb Skill Practice(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)Station 2 – 3...

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WOD 12.11.2019

WOD 12.11.2019 Workout Every minute, on the minute, for 30 minutes (6 sets) of:Minute 1 – 8 Deadlifts @ 70% of 1-RMMinute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)Minute 3 – 6 Bar Muscle-UpsMinute 4 – 12 Plates (paralettes) Shoot ThroughsMinute 5 – 40...

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