Workout of the Day

011018

WARM UP: 21 – 15 – 9 air squats plate GTO MOBILITY: athlete’s choice- 5 mins STRENGTH: Every 2 mins for 20 mins: Fitness: 3 strict press + 3 push press on KB or DB’s. Competition: 2 push press +… Read more »

010918

WARM UP: 3 rds- 5 walk outs 10 single leg KB DL 15 KBS MOBILITY: KB posterior chain hang- 90 secs. 3 rds: 6 good mornings 6 cat cows SKILL: deadlift PREP: 4 rds- 5 deadlifts (build to WOD weight)… Read more »

010818

WARM UP: 4 rds- 10 air squats 10 sit ups 10 russian swings MOBILITY: KB ankle distraction- 2 mins hip distraction- 2 mins PARTNER WOD AMRAP 6 a) Deadlift hold 70/ 50kg b) T2B -1 min REST- AMRAP 6 a)… Read more »

010517

WARM UP: 3 rds- 5 walk outs KB OH walk 10 pull aparts 10 banded presses MOBILITY: roller and KB t spine opener- 2 mins shoulder distraction- 2 mins SKILL: power clean and jerk “Grace” For time: 30 clean and… Read more »

010418

WARM UP: 3 rds- 10 banded pass through’s 20 pull aparts 5/5 cossack squat Fitness- STRENGTH: KB/ DB thrusters 7×4 Competition- STRENGTH: Thrusters 7×3, build across. For time: 4 rounds: 15 sit ups 15 ring rows 15 cal row -REST… Read more »

010318

WARM UP: 3 mins of single unders then EMOM 5: 10 sec of singles 10 sec of HIGH singles 20 sec double unders/ attempts SKILL: power snatch Every 90 secs for 12 mins (8 rds), snatch complex of: 2 snatch… Read more »