Workout of the Day

08 Nov
2

A) Hang Clean 10 mins to work up to a heavy triple   B) Alt EMOM for 12 mins: 5 Hang Cleans @60% of heavy triple   10 KB Swings or 5 Muscle-Ups or 15/12 Cals or 12 Burpees

07 Nov
2

Last day to register for the in-house comp.   A) OHS 10 RM   B) AMRAP in 12 minutes: 15 Box Jumpovers (24/20″) 12 OHS (@ 50% of 10RM) 9 Floor Presses (barbell or dumbbells) />

06 Nov
3

The registration sheets and workout details for the in-house championships are on the desk at the gym. Registration closes Thursday.   For time: 1000m Row 30 HSPU 30 Power Snatches (50/35kg) 1000m Run 30 DB Lunges (2 x 20/15kg) 15 Renegade Rows (2 x 20/1 ... Continue Reading

05 Nov
2

A) Deadlift 15-12-9-6-3-3-1-1-1   B) FTD 13.1 For Time: 100 Double Unders 50 Wall Ball (9/6kg) 30 C2B Pull-Ups 100 Double Unders   – 10 minute cap

04 Nov
2

A) Barbell complex for max load:   Power Clean Push Jerk Hang Power Clean Split Jerk   B) AMRAP in 4 minutes: 4 Power Cleans (UB. 50/35kg) 4 Toes-to-Bar   C) AMRAP in 4 minutes: 4 Burpees 4 Weighted Situps (15/10kg)

02 Nov
1

Partner WOD “Scooter” AMRAP in 30 minutes: 30 Double Unders 15 Pull-Ups 15 Pushups 100m Sprint – switch after each full round is completed

01 Nov
2

A) Push Press 5 x 4 x 80% then 1 x max effort Push Jerk   B) Front Squat 5 x 4 x 80% then 1 x max effort Back Squat   Photo: Michael Coppola Photographics

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