Workout of the Day

12 Jan

Complete as many rounds as possible in 15 minutes of: 5 Medicine ball cleans (10/6kg) 7  Push Press (30/20kg) 9 Back Squat (30/20kg) Post number of rounds to comments.

10 Jan

Front Squat/Push Press 5-5-5-5-5-5-5 Finisher 10 Muscle-ups 20 Burpees Post loads and time to comments. Remember the days when this was possible?

09 Jan

“Christine” 3 rounds for time. 500M row 12 dead lift (Bodyweight) 21 box jumps (24″) This is the level one benchmark workout to be completed inside 15 minutes to meet the standard. Post time to comments.

07 Jan

10 rounds for time: 15 Overhead lunge (20/15kg) 10 Parallette dips (starting point is with the feet raised to the level of an L-sit position) Post time to comments.  

06 Jan

Incrementing Ladder – AMRAP in 20 mins. Power Snatch (40/30kg) Deep Pushup Knees to elbows Perform one of each exercise in the first round, two of each in the second round, three of each in the third round and so on for 20 mins. Post number of compl ... Continue Reading

05 Jan

500m row then 3 rounds of: 10 Hang power cleans (40/30kg) 20 Situps Post time to comments. Note that Annie has opened her hips and completed the shrug before the arms begin to bend.  

04 Jan

Happy 4th Birthday Amelia! 4 Rounds for time: 8oom run 4 Turkish getups (2 per side, 15/10kg) 4 Handstand pushups 4 Pistol Squats (each leg) Post time to comments.   At 1:41.09 that's averaging 12.64 seconds per 100m. 

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