Great job to Amanda, Andy, and Ian this morning on their max effort squat!
Friday, 25 Nov
METCON Max Effort / PR attempt at 1 of the following: Back Squat or Front Squat (Coaches discretion) Strict Press Clean & Jerk Snatch 5K Run 5K Row Deadlift
Thursday, 24 Nov
Skill Squat Clean Technique / Rope Climb METCON 21 / 15 / 9 OHS (40/30) Hand-release push-ups Shuttle run *Shuttle run will be 150/100/50 meter intervals performed after the HRPU
Wednesday, 23 Nov
Strength Row 3 x 5 METCON 5 RFT 10 Box Jumps (24/20) 10 Goblet Squats 6 KB Windmills
Tuesday, 22 Nov
Skill Handstand and Turkish Get-ups METCON 10 RFT 1Round equals: With one barbell weighted to your BW, perform the following in successive order without putting bar back on the ground. Power Clean Front Squat Push Press or Jerk Back Squat Push Press or Jerk Touch and go off the floor.…
Great Job to Bruno and Andre!!
Congrats to Bruno tonight for knocking out some Muscle Ups for the first time. Andre is dialing his transition in more each week as well, great job to the both of you.
Monday, 21 Nov
Strength Strict Press 3 x 5 METCON 3 RFT – in teams of 3 20 Wallball 20 Calorie Row 3 Tire Flips
Sunday, 20 Nov
Get some rest today - relax with family and friends - enjoy the coolness that the rain has brought, and hope that it doesn't bring the humidity. Sleep Do you sleep regularly at night? Meaning you fall asleep quickly and sleep soundly through the night, as well as have a…
Nice Job to Simon this morning on nailing the HandStand Holds! All right - for those of you that couldn't make it in this morning here is what we did - and it was brutally enjoyable. 400m run 100 KB Swings 5 Handstand Push Ups 80 KB Snatches 5 HSPU…
Saturday, 19 Nov
Workout will be....you will see it on the board soon enough. Cheers.