Triathlete: Day 1: Swim - Repeat 200m, recover 1:00 until form/pace deteriorates Day 2: Bike - Repeat 200m, recover 1:00 until form/pace deteriorates Day 3: Run - Repeat 200m, recover 1:00 until form/pace deteriorates Day 4: Swim - Repeat 800m, recover 3:00 until form/pace deteriorates Day 5 : Bike - 15M TT Day 6: Run  -Repeat 800m, recover 3:00 until form/pace deteriorates   Runner:... [Read more]

Skill 15minutes HSPU practice Strength DE: Back Squat 3 reps EMOM for 12minutes WOD For Time: 5 Deadlifts @80% 10 Wall Balls 4 Deadlifts 15 Wall Balls 3 Deadlifts 20 Wall Balls 2 Deadlifts 25 Wall Balls 1 Deadlift 30 Wall Balls Don't forget to add your workout music here

Strength A High Hang Power Snatch 6 x 3-5reps XXXX rst :120 B-1 Strict Toes-2-bar / K2E / Reverse Crunch 3 x 15-20reps 2010 rst :30 B-2 Plank (:45) 3 x 1 rep rst :30 W.O.D Every minute on the minute (EMOM) for max rounds 1x Thruster 42.5/20kg* 5x Pull-ups *Add 1 rep to thruster each successive minute, continue until... [Read more]

Strength & Skill A-1 (skill) Wall Walks / Wheel barrow walks with partner backwards and forwards/ Hand Walk outs 3 x 2reps rst :45 A-2 (skill) Kipping Practice 3 x 15-20reps XXXX rst :45 B-1 Push-Press 5 x CFA: 4-6reps rst :90 BC: 6-8reps 2010 rst :90 B-2 Close Grip Chin-ups (hands together) 5 x CFA: 4-6reps rst :90 BC:... [Read more]

July will be the coming of our second WOM, Welcome "Annie" For time: 50-40-30-20-10 Double Unders (DU) Sit-ups Its time to start practicing those double unders.  Our first scheduled attempt at Annie will be on Sunday the 7th of July.  Stay tuned from some hints, tips and coaching point on the movements. ANNIE Demo  

Strength & Skill A-1 Snatch Grip Deadlift 5 x CFA: 4-6reps 40x0 rst :90 BC: 6-8reps 40x0 rst :90 A-2 Pistol Squats / (regressions) 4 x 8-10reps each leg 2010 rst :60 B-1 GHR or Nordic raise (on floor partner holds feet) 3 x 6-8reps 3010 rst :45 B-2 Band pull throughs CFA: 3 x 10-12reps rst :45 BC: 10-15reps... [Read more]

Strength A. Clean 8 x 2-3reps rst :90 (or 20minutes to practice clean technique) B. DE: Front Squat 3reps on :60 for 8min (wk1: 65%, wk2: 70%, wk3: 75% 1RM") W.O.D For time: 400m Run 5 Deadlifts @ 100/60kg 800m Run 5 Deadlifts @ 100/60kg 400m Run 5 Deadlifts @ 100/60kg Don't forget to add your workout music here

  Triathlete: Day 1: Swim - Repeat :90 on / :45 off, until form/pace deteriorate Day 2: Bike - Repeat :90 on / :45 off, until form/pace deteriorate Day 3: Run - Repeat :90 on / :45 off, until form/pace deteriorate Day 4: Swim - 1200m TT Day 5 : Bike - Repeat 4:00 on / 3:00 off, until form/pace deteriorates Day 6: Run  - 5M... [Read more]