W.O.D: Thursday 15th April 2021

Workout of the Day: Warm up: 10 squats + reach  10 inchworms + up dog  10 lunge & rotations 10 supine and prone crucifixes 10 roll overs WOD: Cindy 20 AMRAP  5 pull ups  10 push ups  15 squats  Finisher: 3 sets  10 strict leg...

W.O.D: Wednesday 14th April 2021

Workout of the Day: Warm up: 3 minutes machine Coach’s choice 3 minute of barbell drills  Strength: A. Clean and Jerk 1RM B. Strict press 1RM 35 minutes including warm up WOD: Grace 30 clean and jerks for time 10 cut off  Cool down: Splits practise/...

W.O.D: Tuesday 13th April 2021

Workout of the Day: Warm up: 6 AMRAP  150 alt foot skips  100 single unders 50 double unders  WOD: 2000m row for time 3 rounds For time  10 devil press 400m run  Cool down: Stretch/roll...

W.O.D: Monday 12th April 2021

Workout of the Day: Warm up: 3 rounds  10 Cossack squats 10 sotts press 10 pull ups  Strength: A.1RM snatch  B. 1RM Back Squat C. 3 attempts to find max muscle ups or muscle up drills 45 minutes including warm up  Finisher: 5 Minute AMRAP Wall...

W.O.D: Friday 9th April 2021

Workout of the Day: Warm ups: 10 inchworms  10 leg swings  10 lunge and reach  Skill: 20 minutes handstand walk and hold practise  WOD: EMOM 21 minutes alternate movements for max reps  1= deadlifts,  start light add load every...

W.O.D: Thursday 8th April 2021

Workout of the Day: Warm up: 2 rounds  200m run  10 scap push ups  10 mountain climbers  WOD: AMRAP 30 3 rounds 400m run 20 push ups 10 single arm strict press each arm heavy  Remaining time AMRAP Strict pulls Strict...