"Sprint To Overhead" 2 MIN TC RXD - 400m / SCALED - 300/250m Max DB Shoulder to Overhead (22.5/15) 1 MIN REST 3 MIN TC RXD - 600m /...

This week will see us work on Pull Up Strength Warm Up Fun Activation Drills EMOM Gymnastics Drills Work Your Level This week is the...

WOD Specific Warm Up (Work technique and find working weight) Find a weight you can cycle for 10 reps. Once your weight is set your...

🏋🏻🏋🏻‍♀️ 𝙒𝙝𝙖𝙩’𝙨 𝙮𝙤𝙪𝙧 𝙩𝙤𝙩𝙖𝙡 ? 🏋🏻🏋🏾‍♂️ Monday evening @ 6:45 is your opportunity to improve your technique and set...

10 x 40/20 sec Rows 5 RFT 20 Cal Row 15 DB Hang Power Clean (22.5/15) 10 DB Push Press (22.5./15) 05 Strict Pull Ups Or 10 Kipping Pull...

Teams of 2 complete: 5 min TC: 40 Snatches (60/45) 5 min TC: 1000m Row 5 min TC: 40 Clean & Jerk (60/45) 5 min TC: 100 /80 CAL AD 5 min...

PISTOL SQUATS Tomorrow we will work on the following: Lower Body Mobility Squat Theraphy Breakdown Pistol Squats Again there will always...

400m Run - Buy In 21 - 15 - 9: Thrusters (42.5/30) HR Press Ups Front Squats (42.5/30) Pull Ups WBS (9/6) Burpees 400m Run - Buy Out

Option 1 5000m Row Option 2 5 x 500m / 3 mins rest Option 3 3 x 1000m / 5 mins rest Option 4 10 x 1 min on / 1 min off

Tonight @ 6:45pm we will work on the following: Upper Body Mobility Upper Body & Core Activation Knee Raises Knees 2 Elbows Toes 2 Bar...

AMRAP IN 8 MINS: 5 Burpees 10 DB GTOH (22.5/15) 15 WBS (9/6) 2 MINS REST 8 MINUTE TIMER: 30 MB Squat Cleans (9/6) IN REMAINING TIME: Max...

EMOM X 10 2 Front Squats 2 Push Press 2 Back Squats 2 Back Push Press 50/35kg 3-5 mins rest 5 RFT 10 Deadlift (60/40) 10 Sit Ups 10 DB...

FOR TIME: (40 MIN TC) TEAMS OF 2: (SPLIT REPS) 100 S/A DB Snatches (22.5/15) 80 OH DB Lunges (22.5/15) 60 Push Press (35/25) 40 Burpee...

We worked on Breaking PULL UPS down into levels. This week we will work PULL UPS again but focusing on the following: The Kip The Pull...

Deadlift Warm Up 10-8-6-4-2 Every 2 mins x 6 5 Reset Rep Deadlifts M - 100-120kg F- 70-80kg “DEATH BY SQUATS” Min 1 - 3 Burpees + 6...

1000m Row Buy in 5 RFT: 6 Bench Press 8 Devil Press 10 DB Lunges 12 Squat Jumps 1000m Buy Out

Today we will touch on: Shoulder Mobility Core Activation Press ups Headstands Handstands (Don’t worry there is always something we can...

23 MIN AMRAP S/A KB/DB complex R – (F.Squat, rev lunge, clean and press) = 1 rep 5 double KB/Db swings L– (F.Squat, rev lunge, clean and...

10 min back squat specific warm up Back squat 10 rounds – 2:30 mins per round Build for 5 rounds and decrease for 5 Reps –...

Back Squats 3x5 Bench Press / Shoulder Press 3x5 Deadlift 1x5