W.O.D

SATURDAY 30.12.17

SATURDAY 30.12.17

Dynamic Walking Series PERFORMANCE and FITNESS MET-CON (Time) Open Workout 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 15 Power Snatches 75/55lb Rest 5 mins Open Workout 13.4 Complete as many rounds and […]

FRIDAY 29.12.17

FRIDAY 29.12.17

MOBILITY AND MAINTENANCE S1. Band Assisted Front Rack Stretch S2. Band Assisted Hip Flexor EMOM 10 PERFORMANCE and FITNESS 1 Power Clean 1 Squat Clean Build weight every round PERFORMANCE and FITNESS MET-CON EMOM 18 Min 1. 12 Pull-ups Min […]

THURSDAY 28.12.13

THURSDAY 28.12.13

MOBILITY AND MAINTENANCE S1. Band Assisted Lats and Pec S2. Broomstick Complex S3. Barbell Muscle Snatch OH Squat PERFORMANCE and FITNESS STRENGTH 10 mins Work up to a heavy Squat Snatch PERFORMANCE MET-CON (Time) In Partners 5 Rounds each 5 […]

WEDNESDAY 27.12.17

WEDNESDAY 27.12.17

MOBILITY AND MAINTENANCE S1. KB Squat Hold S2. Band Assisted Front Rack S3. Mobility Lunge PERFORMANCE and FITNESS STRENGTH Front Squat 15-13-11-9-7 On a running clock hit rep scheme every 2:30 build weight as you go PERFORMANCE MET-CON (Amrap) 14 […]

TUESDAY BOXING DAY 26.12.17

TUESDAY BOXING DAY 26.12.17

The 25+ Best Quotes About Christmas Ideas On Pinterest | Christmas regarding Inspirational Message For Christmas Party - Best Celebration Day

MONDAY CHRISTMAS DAY 25.12.17

Inspirational Merry Christmas Messages, Sms, Wishes Sayings 2016 inside Christmas Inspirational Words - Best Celebration Day

SUNDAY REST DAY CHRISTMAS EVE 24.12.17

SATURDAY 23.12.17

SATURDAY 23.12.17

MOBILITY and MAINTENANCE 10 mins of own Mobility MET-CON (TIME) PERFORMANCE and FITNESS HERO WOD “Murph” For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, […]

FRIDAY 22.12.17

FRIDAY 22.12.17

MOBILITY and MAINTENANCE AirBikes and Dynamic Effort MET-CON (TIME) PERFORMANCE and FITNESS 12 DAYS OF CHRISTMAS 🎄 For Time 1 Sumo Deadlift High-Pull (75/55 lbs) 2 Thrusters (75/55 lbs) 3 Push Press (75/55 lbs) 4 Power Cleans (75/55 lbs) 5 […]

THURSDAY 21.12.17

THURSDAY 21.12.17

MOBILITY and MAINTENANCE S1. Band Assisted Lats S2. Broomstick/Empty Bar Complex S3. Coaches Choice STRENGTH BB OH Walking Lunge 40/30 Work in PARTNERS 5 x 10m each 1:1 GYMNASTIC COMPLEX PERFORMANCE 5 Sets 1 Bar Muscle-Up 2 Toes to Bar […]