Rest Day
CONTINUE READINGNo sessions today. THE BOSS XMAS PARTY 2015 IS ON TODAY
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Push Press + 10-30 Double Under practice Rest 90secs “The Chief” Max rounds in 3 minutes. 3 Power Cleans 60/42.5 6 Push Ups 9 Air Squats Repeat for 5 cycles with 1 minute rest between rounds. Performance Push Jerk Build to a heavy single “The Chief” Max rounds in […]
CONTINUE READINGFitness Front Squat 4 x 8 Rest 90secs between sets For Time: 400m Run 21 Wall Balls 15 Pull Ups 9 Kettlebell SDHP 24/16 400m Run 21 Kettlebell SDHP 24/16 15 Wall Balls 9 Pull Ups 400m Run 21 Pull Ups 15 Kettlebell SDHP 24/16 9 Wall Balls Performance Front Squat 5@75% 3@80% 2@85% 1@90% […]
CONTINUE READING“The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post scores for each movement to the whiteboard.
CONTINUE READINGFitness Strict Pull Ups 4 x 5 Ring Dip Hold at the Top 4 x 20 secs Complete 4 rounds for time of: 22 Anchored Sit Ups 12 Dumbbell Hang Power Clean 15/10 14 Box Step Overs 15/10 Performance Hang Power Snatch + Power Snatch Every minute on the minute for 10 sets Complete as […]
CONTINUE READINGFitness Back Squats 10 x 3 Rest 60secs Complete as many rounds as possible in 15 minutes of: 10 Single Arm Dumbbell Snatches 20/12.5 15 Goblet Squats 24/16 20 Kettlebell Swings 24/16 300m Run Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 20 Deadlifts 75/50 15 Back Squats 75/50 10 Clusters 75/50 400m Run […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 10 Box Jumps 7 Dumbbell Push Press 20/15 5 Hang Power Clean 60/40 One person will do a full round each before swapping. Post scores to comments.
CONTINUE READINGFitness 4 Sets of: 5 Strict Press 60sec Rest Hollow Body Hold 30sec 60sec Rest For Time: Buy in: 40/30 Cal Air Dyne Then Complete 3 rounds for time of: 20 Thrusters 30/20 20 Burpees Performance Bench Press 3-3-3-3-3 Increasing Complete as many rounds of the ladder in 10 minutes of: 3 Power Snatch 60/40 […]
CONTINUE READING