Blog News

  • September 12, 2017

    Conditioning: Bike 10 x 15cals E3MOM Mobility: Spider Walks 25m Functional Body Building: 30Min 8 Seated KB Press #55/35 8/8 FR KB Lunges #70/55 8/8 Bent Over Rows #55/35 6/6 SL Bridges #70/55 Weightlifting: Clean and Jerks 2 x 67% 2 x 72% 4 x 1 80% Clean Pulls 6 x 3 @ 100% (No Hook) Snatch 2 x 67% 2 x 72% 4 x 1 80% Front Squats 3 x 8 65% Gymnastics: 15 Min EMOM 7 S T2B 7 Kipping Ring Dips 2 Skin the Cats Met-Con: 5 Round 15 Box Jumps 24/20 15 HR Push Ups 15...

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  • September 11, 2017

    Conditioning  Run 400 x 6 Rest:Work Mobility Spider Walks 25m x 1-2 Functional Body Building 30MIn 16 Back Rack Side Bends 6 KB Front Sqauts #70/55 10 DB Floor Press #70/40 6/6 SRDL's #70/55 Weightlifting: Snatch 2 x 65% 2x70% 2x 75% Snatch Pulls 6 x 3 @ 100% (No Hook) Clean and Jerks 2 x 6%% 2x70% 2x 75% Back Squats 5 x 6 70% Gymnastics: 15 Min EMOM 5 S C2B Pull Ups 5 DEF S HSPU (4inch/2inch) 5 Triple Unders Met-Con: 150 Wall Balls For Time: Every Break 7 Burpees Abdominals: 120 Hollow Rocks 60 GHD Sit...

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  • September 10, 2017

    Rest Day! Rest well, tomorrow we start a 12 Week Functional Building Cycle.

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  • September 9, 2017

      In 20 Minutes Establish: Snatch 1 Rep Max   For Time: 4 ROUNDS 25 Burpees 10 One Arm Snatch #70/50 8 Strict HSPU

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  • September 8, 2017

    Establish your 3 Rep Max: Front Squat   For Time: 2000m Row FT   For Time: 5 Rounds 20 T2B 2 Legless Rope Climbs   For Time: 30 Stones FT: #142

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