Monday 30/06/2014 – Meet Mr. Tabata

This smart guy is the one to blame for how much you will sweat today! Main class Strength Overhead squat – 3, 3, 3, 3 Conditioning Tabata circuit 8 rounds, 20 sec – 10 sec rest Box jumps 24″/20″ DUs US Kettlebell swings 24Kg/16Kg Fundamentals...

27/06/2014 – The Hitman

Skills/Strength Power Snatch 3,3,3,3 In between sets 1 min plank Conditioning WOD “The Hitman” 5 rounds for time Every 2 minutes 5 Squat Jumps 10 Wall Balls 20/16 Kg 5 Power Snatch 45/30 Kg 5 US KB swings 24/14 10 Sit Ups This workout is in honour of all...

25/06/2014 – Bench day!

Don’t worry. This is not happening in our box EVER! Main Class Skills/Strength Bench 5, 5, 5, 5 Do DB Renegade Rows b/n sets 8 reps Conditioning 10 min AMRAP Buy in with 20 second Hollow Hold at the start of every round 5 Pull Ups 10 HRPU 15 AIr Squats over Wall...