HOME CLASS BOOKINGS +387 60 337 8347
Saturday
14
December 2019

WOD

18 min AMRAP 6 C2B 6 Squat Cleans, 60/40 kg 6 DB Devil Press, 20/15 kg

COMP SQUAD

Rest Day
Thursday
12
December 2019

WOD

For time: 3 rounds of: 5 Handstand Push-ups 10 Push Press, 40/30 kg Rest, 2 mins 3 rounds of: 10 Front Squats, 50/35 kg 5 Push Jerks, 50/35 kg Rest, 2 mins 3 rounds of: 5 Thrusters, 50/35 kg 10 Lateral Burpee Over Bars

COMP SQUAD

Wednesday
11
December 2019

WOD

10 min ALT EMOM 2 Power Snatches, 50/35 kg + 3 Snatch Balances, 50/35 kg 2 Power Snatches, 50/35 kg + 3 Overhead Squats, 50/35 kg 5 RFT 12 Box Jump Overs, 24/20 in 3 Rope Climbs 1 Wall Walk

COMP SQUAD

Monday
9
December 2019

WOD

12 minALT EMOM 5 T2B + 5 Pull-ups 10 Air Squats + 5 Hand Release Push-ups 5 RFT 10 Ab Wheel Roll Outs 5 Power Cleans, 60/40 kg 10 Lateral Burpee Over Bars

COMP SQUAD

Saturday
7
December 2019

WOD

5 RFT 10 Sync Power Snatches, 50/35 kg 10 Sync Bar Facing Burpees 10 Sync T2B

COMP SQUAD

Rest Day
Friday
6
December 2019

WOD

Back Squat 5x7 at 60/40kg 5 RFT 10 Thrusters, 40/30 kg 10 Lateral Burpees Over Bars 20 Double Unders

COMP SQUAD

Thursday
5
December 2019

WOD

12 min ALT EMOM 12 Box Jumps, 24/20 in 12 Box Dips, 24 in 12 min AMRAP 20 Mountain Climbers 10 DB Bulgarian Split Squats, 20/15 kg 5 DB Devil Press, 20/15 kg

COMP SQUAD

Wednesday
4
December 2019

WOD

Deadlift 3 Rep Max 5 RFT 7 HSPU 14 Wall Balls, 9/6 kg 21 Medicine Ball Sit-ups, 9/6 kg

COMP SQUAD

Tuesday
3
December 2019

WOD

Anderson Front Squat 5x5 at 50/35 kg Rest 1 min between sets 21-15-9 Squat Clean, 50/35 kg Pull-up

COMP SQUAD

Monday
2
December 2019

WOD

15 min ALT EMOM 10m KB Walking Lunge, 24/16 kg 15 KB Goblet Squats, 24/16 kg 20 KBS, 24/16 kg For time: 20 Squat Snatches, 40/30 kg

COMP SQUAD

Saturday
30
November 2019

WOD

5 RFT 10 Sync Power Cleans, 50/35 kg 10 Sync Bar Facing Burpees 10 Sync T2B

COMP SQUAD

Rest Day
Friday
29
November 2019

WOD

12 min AMRAP 7 HSPU 7 Squat Cleans, 50/35 kg 7 Burpees 2 Targets 10 min Alt Every 30 sec 2 Rope Climbs 10 Air Squats 6 C2B 10 AbMat Sit-ups

COMP SQUAD

Thursday
28
November 2019

WOD

5 rounds FGB Row/Bike/Ski Calorie KBS, 24/16 kg Double Under KB Goblet Squat, 24/16 kg T2B Rest

COMP SQUAD

Wednesday
27
November 2019

WOD

12 min ALT EMOM 5 Strict Pull-ups 10 Push-ups 5 RFT 5 Power Snatches, 50/35 kg 10 Wall Balls, 9/6 kg 15 Alternating V Up Toe Touches

COMP SQUAD

Tuesday
26
November 2019

WOD

Tempo Back Squat 5 sec Rise 5x5 at 70/50 kg 30-20-10 Alt Single Arm DB Thruster, 20/15 kg Box Jump, 24/20 in

COMP SQUAD

Monday
25
November 2019

WOD

35min TC For time: 25 T2B 50 Double Unders 25 Pull-ups 50 Burpees 25 Clean & Jerks, 50/35 kg 50 Front Squats, 50/35 kg

COMP SQUAD