Today: 3 rounds for time: 15 DB thrusters (30, 20) 15 (depending on level) Jumping pull-ups or Ring Rows. *Pick the harder of the to movements an challenge yoursefl **Keep intensity very high.
Dan Broughton
Thursday March 23rd
Today: Strength: 7 Sets of: 3 touch and go power snatches + 1 touch and go full snatch every 90 seconds METCON: For time: 100kb swings for time 24,16kg *Every 2 min including minute 0 complete 30 split jumps
Weds Bootcamp
Today: 20 minutes AMRAP: 5 burpees 10 full sit-ups 15 MTN Climbers 20 Squats 25 Hollow Rocks
Weds, Mar 22nd
Today: Strength: Power Clean for a heavy 3rep METCON: 4 Rounds for reps of: :30 ME power cleans 135,95 :30 rest :30 ME wall balls 20,14 :30 rest :30 ME burpees :30 rest
Tuesday Bootcamp
Today: 5 rounds for time: 30 Jump ropes 20 Hand release push-ups 10 Heavy KB front squats
As a coaching group we have agreed to help you guys with the single most influential movement in your fitness bag of tricks, the squat. Reason for this is that the squat is the absolute basis of all other movements…. Read more »
Mon Bootcamp
Practice your efficient and safe jumping technique EMOM for 16 minutes ODD: 20 jumping lunges EVEN: 20 V-ups
Monday, March 20th
Today: Back Squat 6×2 at 85% 1Rm METCON: AMRAP 12:00 3 Thrusters (135,95) 6 Ring Dips 35 double Unders
Sunday Hero WOD
Hero WOD starts at 10am wit Coach Steve. Hope you’re all recovered!
Saturday, March 18th
As a coaching group we have agreed to help you guys with the single most influential movement in your fitness bag of tricks, the squat. Reason for this is that the squat is the absolute basis of all other movements…. Read more »
Today's WOD
Friday, May 3rd
E2MOM 10 5 Weighted Pull Ups Immediately into E2MOM 10 5 Weighted Ring Dips
Strength – if scaling we want to find a scale that will produce a challenging set of 5 for each of the 10 sets (5 sets of dips, 5 sets of pull ups)
For Time (10 min cap) 21/15/9 Overhead Squats 95/65 | 75/55 | 45/35 Bar Facing Burpees
Workout – short and sweet burner, lets try and go big on the barbell and consistent on the burpees.
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