Daily WOD

“The Bear” Complex 5 Rounds of 7 Reps of the following sequence: Power Clean Front Squat Push Press Back Squat Push Press httpv://www.youtube.com/watch?v=8IQftORtxqk...

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A) Strict Ring Pullups 10-10-10 Add to the difficulty with extra weight or L-Sit. B) AMRAP in 15 Minutes: 3 V-Ups 6 Clapping Pushups 12 Kettlebell Swings 24 Double Unders httpv://www.youtube.com/watch?v=NeLVMgz-yUo...

Healthy Habits - Day 3 A) “Jack” AMRAP in 20 minutes of: 10 Push Press (50/35kg) 10 Kettlebell Swings (24/16kg) 10 Box Jumps (24") OR B) AMRAP in 20 minutes of: 10 Supine Ring Pulls 10 Dumbbell Floor Press (20/15kg - 5xLH, 5xRH) 400m Run httpv://www.youtube.com/watch?v=XtEzJpPR2Zg...

Healthy Habits - Day 2 Be alert (but not alarmed) to calorically dense foods, even if they are healthy options. 50g of raw cashews (a handful) has about 1200 kJ, very roughly speaking about 10-15% of your daily energy requirements. For time: 500m Row 100 Double Unders *25 rotations (ie....

Healthy Habits - Day 1! A) Back Squat / Bar Muscle-Ups (Sub 2x Strict Pullups) 5 / 5 (x5) OR B) 5 Rounds for time of: 3 Bar Muscle Ups / 6 Strict Pull Ups 10 Kettlebell Squats (2x24kg / 2x16kg) 400m Run As trainers we get to see many varieties of squat. This is...

Rotating every seven minutes: EMOM for 7 minutes A) Clean / Jerk 1 / 3 B) Kosciuszko + Wall Climbs 2 C) 40 second Row for total accumulated distance ...

“Filthy Fifty” 50 Box Jumps (24") 50 Jumping Pullups 50 Kettlebell Swings (16kg) 50 Walking Lunges 50 Knees to Elbows 50 Push Press (20/15kg) 50 Back Extensions 50 Wall Ball (9/6kg) 50 Burpees 50 Double Unders ...

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