HOME CLASS BOOKINGS +387 60 337 8347
Monday
21
May 2018

WOD

10 Dumbbell Bulgarian Split Squats, 20/15 kg 20 Toes-to-bars 30 Box Jumps, 24/20 in 40 Double Unders 50 AbMat Sit-ups 40 Wall Balls, 9/6 kg 30 Dumbbell Thrusters, 20/15 kg 20 Dumbbell Snatches, 20/15 kg 10 Handstand Push-ups

COMP SQUAD

Saturday
19
May 2018

WOD

For time: Run, 800 m -- then -- 6 rounds of: 10 Deadlifts, 110/80 kg 10 Dumbbell Hang Squat Snatch (Alternating)s, 20/15 kg 10 Handstand Push-ups 2 Rope Climbs -- then -- Run, 800 m

COMP SQUAD

Rest Day
Friday
18
May 2018

WOD

12min AMRAP 4 Squat Snatches, 60/40 kg 8 Lateral Burpee Over Barbells 4 Bar Muscle-up/C2B Turkish Get Up 4-4-4-4-4-4

COMP SQUAD

Thursday
17
May 2018

WOD

For time: 100 Double Unders 25 Ball Slams, 20/15 kg 50 AbMat Sit-ups 25 Kettlebell Swings, 24/16 kg 50 AbMat Sit-ups 25 Ball Slams, 20/15 kg 100 Double Unders Front Squat 3-3-3-3-3

COMP SQUAD

Wednesday
16
May 2018

WOD

10min ALT EMOM 6 Snatch Balances, 50/35 kg 6 Snatch High Pulls, 50/35 kg 21-15-9 Overhead Squat, 50/35 kg Pull-up

COMP SQUAD

Tuesday
15
May 2018

WOD

3 RFT 20 Wall Balls, 9/6 kg 15 Toes-to-bars 4RFT 8 Dumbbell Men Maker, 20/15 kg 10 Dumbbell Snatches, 20/15 kg Dumbbell Farmers Carry, 20/15 kg, 30 m

COMP SQUAD

Monday
14
May 2018

WOD

10min ALT EMOM 12 Burpees 20 Air Squats 13min AMRAP 6 Squat Cleans, 70/45 kg 8 HSPU 14 Floor Wipers, 20/15 kg

COMP SQUAD

Saturday
12
May 2018

WOD

Murph 1600m Run 100 Pull Ups 200 Push Ups 300 Squats 1600m Run

COMP SQUAD

Rest Day
Friday
11
May 2018

WOD

4 RFT 12 Dumbbell Push Press, 20/15 kg 12 Wall Balls, 9/6 kg 24 Double Unders 12min ALT EMOM 8 Thrusters, 50/35 kg 16 AbMat Sit-ups

COMP SQUAD

Thursday
10
May 2018

WOD

10min EMOM 2 Power Snatches, 50/35 kg 2 Hang Squat Snatches, 50/35 kg 2 Squat Snatches, 50/35 kg 21-15-9 Deadlift, 90/60 kg Ring Dip

COMP SQUAD

Wednesday
9
May 2018

WOD

12min EMOM 3 Strict Press, 50/35 kg 3 Push Press, 50/35 kg 3 Split Jerks, 50/35 kg 4 RFT 4 Strict Chest-to-Bar Pull-ups 8 Deadlifts, 110/80 kg 16 Lateral Burpee Over Barbells

COMP SQUAD

Tuesday
8
May 2018

WOD

5 RFT 25 Double Unders 15 Kettlebell Swings, 24/16 kg 3 Rope Climbs Back Squat : 5x5 at 70% 1RM

COMP SQUAD

Monday
7
May 2018

WOD

12min ALT EMOM 10 Toes-to-bars 15 Wall Balls, 9/6 kg 5-10-15 Squat Clean, 60/40 kg Pull-up Dumbbell Snatch, 20/15 kg

COMP SQUAD