by luciano | Dec 31, 2015 | Workout of the Day
2016 WOD! 2016lbs Ground to Overhead 20 Hand Release push-ups 16 DB or KB Right Arm Push Press 20 pull-ups 16 DB or KB Left Arm Push Press 20 Squats 16 DB or KB Right Arm Power Clean 20 double unders (60 singles) 16 DB or KB Left Arm Power Clean 20 sit ups 16 DB or KB...
by luciano | Dec 30, 2015 | Workout of the Day
Part 1: 12min Alt EMOM Even: 8 Front Rack Lunges @ 50-60% of Back Squat 1RM Odd: 30 Double Unders or 60 Singles Part 2: 3 Rounds for time of: 200m Kettlebell Chest Carry (32/24kg) 20 Chest to Bar Pull-ups 20 Power Snatches...
by luciano | Dec 28, 2015 | Workout of the Day
Part 1: 20 mins Behind the Neck Snatch Grip Push Press 3 x 10 @ 60-65% of PP 1RM then Snatch Grip Deadlift 3 x 6 @ 90-95% of 1RM Snatch *Same Weight across for each movement Part 2: For Time: 21-15-9 Deadlifts (275/185) Box Jumps...
by luciano | Dec 27, 2015 | Workout of the Day
Part 1: 15mins Work up to a heavy of complex: 1 Clean + 2 Front Squats Part 2: For time: 50 Wall Balls (20/15) 25 Power Cleans (135/95) 40 Wall Balls 20 Power Cleans 30 Wall Balls 15 Power Cleans 20 Wall Balls 10 Power Cleans 10 Wall Balls 5 Power...
by luciano | Dec 25, 2015 | Workout of the Day
12 Days of Christmas WOD: 1 100m Sprint 2 Push Jerk (115/75) 3 Hang Power Cleans (115/75) 4 Deadlifts (115/75) 5 Burpees 6 Box Jumps (24/20) 7 Kettlebell Swings (32/24kg) 8 Wall Balls (20/14) 9 Pull ups 10 Overhead Squats (115/75) 11 Knees to Elbow 12 Front Squats...
