Skill: Snatch technique of 10 x 3 reps Capacity (set the clock to 12 minutes): 3 Snatches rest :45sec 5 Laterl Jumps over high reebok step *Over and and back is one rep W.O.M Annie 50-40-30-20-10 DU Ab-mat Sit-ups    

I get asked all the time “how much weight should I lift?” “Should I be using the prescribed (Rx) weight for this WOD, or should I scale it?”  Ultimately it depends on your individual goals and the training phase. Its worthwhile knowing that strength training imposes a physical stress on your body, and when managed correctly you will see positive... [Read more]

Warm-up: A-1 KB Swings 3 x 15reps A-2 KB Single Arm Swings 3 x 10ea arm Skills: KB Turkish Get-Ups KB Clean KB Snatch Capacity 1: Set the clock to 15minutes (10rounds).  AMRAP :60sec and rest :30sec - 2 R-Hand KB Snatches - 2 R-Hand KB Cleans - 2 R-Hand Front Rack Squats - 2 L-Hand KB Snatches - 2... [Read more]

You just gave your Workout Of the Day (W.O.D) everything you’ve got.  Shifting large loads through a full range of motion has left you lying on the floor in a puddle of your own sweat. Well we hope it’s your own!  You SMASHED IT, and now your body is ready for some quality post-W.O.D nutrition.  So what do you eat... [Read more]

  Warm-up & Skill A-1 Forward rolls rest :30 Details at GymnasticsWOD Details at GymnasticsWOD A-2 Superman rocks for :30sec :30 Details at GymnasticsWOD Details at GymnasticsWOD   Strength B-1 Clean Grip Deadlifts 5 x CFA: 4-6 30x0 rst:60 BC: 6-8 30x0 rst:60 B-2 ME: TTB (skill practice) 5 x ME x0x0 rst:60   Capacity: Every minute on the minute... [Read more]

Triathlete: Day 1: Swim - Repeat 750m, recover 3:1 until form/pace deteriorates Day 2: Bike -Repeat 1M, recover 3:1 until form/pace deteriorates Day 3: Run - Repeat 800m, recover 3:1 until form/pace deteriorates Day 4: Swim - 1200m TT Day 5 : Bike - 8 x :20 sec on, :10sec off, if possible use stationary bike with wattage tool or similar that can hold... [Read more]

 Warm-up DU Technique and Practice 5min Then: 5min MAX DU. Capacity Set the clock to 12minutes then: EMOM Perform 3 Thrusters w/ 2sec pause in bottom position* * Must clean bar from floor W.O.D 3 Rounds for time of: 10 Pull-ups 20 Press-ups 30 Box Jumps 24/20' 40 Air Squats 50 DU Rest 60sec between rounds

Warm-up & Skill A-1 Hollow Rock (midline stability) 3 x 10reps A-2 Candle Stick Roll 3 x 10reps Details at GymnasticsWOD Strength B-1 Scapular retractions on rings 4 x 10-12 20x1 Rest:30 B-2 Strict Pull-ups 4 x CFA: 8-10 30x0 rst :60 BC: 10-12 30x0 rst:60 B-3 Single Arm KB Push-Press 4 x CFA: 8-10 20x0 rst :60 BC: 10-12... [Read more]

Strength A-1 Heels Elevated Back Squat 4 x CFA: 6-8 30x0 rst:60 BC: 8-12 30x0 rst:60 A-2 High Reebok KB Lateral Step-up 4 x CFA: 8-12 21x0 rst:60 BC: 12-15 21x0 rst:60 Capacity Set the clock to 12min EMOM: B-1 HBBS 10 x 2reps @ 60/30kg B-2 BB OHP 10 x 3 @ 60/30kg rst: remainder of minute Capacity 2... [Read more]