Workout of the Day

WOD 05.01.20

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AMRAP 4′ 6 wall walk 6 box jumps (30″/24″) 2′ rest AMRAP 4′ 6 alternated dumbbells thrusters (2×15/10kg) 6 toes to bar 2′ rest AMRAP 4′ 6 arch rocks 6 walking lunges 6 hollow rocks 6 walking lunges 2′ rest AMRAP 4′ ½ Turkish get… Read more »

WOD 03.01.20

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Team WOD : (teams of two) 50 jumps over the box (24″/20″) 100 double unders 50 dumbbells front squats (2×22.5/17.5kg) 100 double unders 50 chest to bar pull ups 100 double unders 50 alternated dumbbell power snatches (22.5/17.5kg) 100 double… Read more »

WOD 02.01.20

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6 rounds fo time of 15/12 cal row 15 high kettlebell swings 15 hand release push ups Rx : 32/24kg Intermediate : 24/16kg – ktb swings standards – push ups standards Beginner : 16/12kg – ktb swings standards

WOD 29.12.19

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A) 6 rounds for time of 6 strict toes to bar 6 heavy kettlebell swings 30 double unders B) CORE training : 5 rounds of 20″/10″ V ups 20″/10″ hollow hold 20″/10″ arch hold C) 3 rounds of 3′ Turkish get ups 2′… Read more »

WOD 28.12.19

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Team WOD : (teams of two) 3 rounds of AMRAP 5’ 80 cal Air Bike max squat snatches 3’ rest Rx : 80cal – 60/40kg Intermediate : 70cal – 40/30kg Beginner : 60cal – 20/15kg

WOD 27.12.19

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ADAM BROWN 2 rounds for time of 24 deadlifts (130/90kg) 24 box jumps (24″/20″) 24 wall ball shots (20lb/14lb) 24 bench press (85/60kg) 24 box jumps (24″/20″) 24 wall ball shots (20lb/14lb) 24 squat cleans (65/45kg)

WOD 26.12.19

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every 2′ for 16 rounds start every rounds with 15″ max burpees R1 : 30″ max goblet squats R2 : 30″ max bent over row (15″+15″) R3 : 30″ max push ups R4 : 30″ max dumbbell power snatches