Sunday September 20, 2020

Lifestyle Every 2 min x 7 sets 5/side Singe Arm KB Swing to eye level + 10 Plank Knees to Elbow Performance Every 2 min x 5 sets 1 Power Snatch + 1 OHS + 1 Hang Power Snatch For time 3 Rounds of 30/20 Cal Bike 15 C2B or 18 Pull-ups or 21 Ring Rows Into 3 Rounds of 20...
Saturday September 19, 2020

Saturday September 19, 2020

Lifestyle & Performance For time (30 min CAP, Individual) 10 Bar Muscle-ups (or 20 Pull-ups & 20 Push-ups) 10 Deadlifts (100/70kg) or use x2 KB’s 1000m Row 8 Bar Muscle-ups (or 16 Pull-ups & 16 Push-ups) 8 Deadlifts (100/70kg) or use x2 KB’s 800m Row 6 Bar...
Friday September 18, 2020

Friday September 18, 2020

Lifestyle 2 min work; 1 min rest for 6 sets 5/side Single Arm DB OHS (or do single arm DB Front Squats) + Single Skips in remaining time For time (15 min CAP) 400m Run 16 Alt DB Snatch 800m run 25 DB Front Squats 400m run 16 Alt. DB Snatch Performance Every 3 min x 4...
Thursday September 17, 2020

Thursday September 17, 2020

Lifestyle 15 min AMRAP 21 KB Deadlifts 15 Box Jumps 12 Push-ups Rest 10 min 5 min AMRAP 10 DB Squat Clean & Jerks 10 Pole Sit-ups Performance Open WOD “11.2” 15 min AMRAP 9 Deadlifts (70/45kg) 12 Push-ups 15 Box Jumps (24/20″) Rest 10 min Open...

Wednesday September 16, 2020

Lifestyle Every 90s x 8 sets 5 Left arm KB Deadlift + 5 Right Arm KB Deadlift + 20-30s Superman Hold Performance Every 90s x 5 sets 5 Unbroken Deadlifts with 3s Pause at top of each rep Every 4 min x 5 sets 500/400m Row 10 HSPU or Seated DB Press 5 Power Clean...