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Hero Saturday WOD FT 1000m Run 50 Reverse Lunges 25 Pull Ups 1000m Row 50 Box Step Up 25 Pull Ups 1000m Run 50 Air Squats... Read More

Warm Up 800m Run – 1600m Bike   Gymnastic Warm Up Lat Activate Hollow Hold Single Leg Tuck Hold Tuck Hold   Skill T2B  ... Read More

Barbell Warm Up a) Snatch b) Power Clean   Tekkers Squat Snatch + Squat Clean   WOD AMRAP 6 10 Power snatch 45/30kg 10 burpees... Read More

Day 2)   Warm Up   3rds Row 300m 20 band pull aparts 10 single arm upright row (each side)   Strength/Skill   Find 3rm... Read More

Dynamic Running Warm Up  Aerobic Capacity Week 5 2 x 1600m Run ( moderate speed ) Rest 1:30 2 x 1200m Run ( fast to... Read More

Warm Up  2 Sets 2min Row 1min D.U   Tekkers Dumbbell  Squat Snatch   WOD 4 Sets ( every 5 Minutes) 20 Cal Row 20... Read More

Gymnastics Bias   Week 4   Day 1)   Warm Up   3rds Ski 300m 20 band pull aparts 10 single arm upright row (each... Read More

Warm Up  Run 800m   Barbell Cycle Bear Complex : Power Clean Front Squat Shoulder To Overhead Back Squat Shoulder To Overhead   WOD 9... Read More

Warm Up 2 Sets 10 Single Leg RDL ( left & right ) 30 Sec HS Hold 20 Hollo Hold   Strength Deadlift ( Working... Read More

Stretch & Mobility   Warm Up : Tabata 2x Row 2x Bike 2x DU 2x Ski   Conditioning 2000m Ski – 100 DU Rest 1:00  4000m... Read More