Uncategorised

Warm Up Gymnastic Tabata •Hollow Rocks •Back Extension   Skill •HSPU •COMP & RX – 1RM HSPU   WOD 6 Rounds Based on your specific... Read More

Snatch Warm Up Tekkers Snatch WOD (AMRAP 21MIN) COMP 400m Run 3 Power Snatch 50/35kg 6 Overhead Squats 50/35kg 9 C2B Pull-ups RX 400m Run 3... Read More

Stretch & Mobility Warm Up 30sec On 30sec Off 3x Box Jump 3x D.U 3x Wall Balls Conditioning 30min of Work 10min Max Cal Ski... Read More

Gymnastic Warm Up 8 min (Comfortable Pace) 15 Swings from the bar 10 HS Shoulder Touches / 20 sec HS Hold 15 Air Squats WOD... Read More

Stretch & Mobility   Warm Up 1000m Run   WOD AMRAP 20 COMP 15 Burpees – 30 Cal Row RX 12 Burpee – 27/24 Cal Row INT 10... Read More

Barbell Warm Up Muscle Clean – Front Rack Lunges – Press Barbell Cycle  EMOM 12 Power Clean – Hang Clean – Push Press – Jerk... Read More

Rest Day

Stretch & Mobility Warm Up 5 sets D.U 30 sec On 30 sec Off Conditioning 100/80 Cal Row 100 D.U / Singles 800 Run 100/80... Read More

Warm Up 3x 9-KB Swings 3-Pull Ups with 10 sec Hold Chin Over the bar , negative down. WOD             ... Read More

Stretch & Mobility   Warm Up Inch warms Lunges   WOD RX 27-21-15-9 Med Ball Clean 9/6kg Med Ball Box Step Up 24/20” HR Push... Read More