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    Workout Of The Day

    Weightlifting A) Snatch B) Deadlift EMOM x 10   3 @ 75%   or   Conditioning   Rotating EMOM x 40 minutes   1. 20/16 Calories   2. 12 Alt DB Hang Clean and Jerks   3. 20 Box Jumpovers (24/20”)   4. Rest ...

    12 July, 2023 /

    A) EMOM x 12   6 Strict Pull-Ups   B) 3 rft:   400m Run 15 Push Presses 10 Bar Muscle-Ups ...

    11 July, 2023 /

    A) Bench Press   E2M x 8   1 x 10 @ 50% 1 x 7 @ 60% 3 x 4 @ 70 – 75% 3 x 2 @ 80 – 90%   B) Front Squat   E3M x 5   5 @ 70% 1 @ 75 - 80% 1 @ 80 - 85% [vc_row css_animation=""...

    10 July, 2023 /

    Partner WOD   For time:   150 Calories (M/F 135, F/F 124) 120 Toes-to-Bar 90 DB Hang Squat Cleans 60 Power Snatches 30 Wall Walks ...

    09 July, 2023 /

    A) For time:   21-18-15-12   Power Clean (in sets of 3 or more @ 62.5/45kg) Burpee Box Jumpovers (24/20”)   B) 3 rft:   21 OHS (45/30kg) 15 CTB Pull-Ups 90 Double Unders   Wishing the fondest of farewells to Crystal, Millennium club member and all round amazing human, who heads back...

    07 July, 2023 /

    E5M x 6 400m Run 15 Thrusters (45/30kg) 3 Wall Walks - each round is for time - Score = total working time ...

    06 July, 2023 /

    Weightlifting   A) Snatch B) Deadlift E2½M x 5 1 @ 70% 1 @ 80% 1 @ 85%   or   Conditioning   A) 5km Row (25 minute time cap)   - rest 4 minutes from the end of the Row, then:   AMRAP until 35:00   12 KB Goblet Stepups 18 KB SDHP 24 V-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

    05 July, 2023 /

    A) Strict CTB Pull-Ups   E1½M x 5 4 reps   E2½M x 3 2 reps   B) 3 rft:   21 Hang Power Cleans (62.5/45kg) 18 HSPU 15 Lateral Burpees 12 Front Rack Lunges   - 15 minute time cap   ...

    04 July, 2023 /

    A) Bench Press   E2½M x 6   4 @ 70% (with pause) 1 @ 80%   B) E4M x 4   3 Front Squats @ 70% (with pause) 3 Front Squats @ 75 - 80% 3 Back Squats @ 85 - 90% [vc_gallery type="image_grid"...

    03 July, 2023 /
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