Workout of the day

Programming

Wednesday 05/08

Skill of the day

SKILL
- Back Squat | Maintenance
- 4x4 reps
- @80%
(based on feeling/5% Heavier than last week)

Workout of the day

WOD
- RX:
- FT
- Buy In: 100 Mountain Climber
- 4 Rounds:
- 10 Deadlift 60/40kg
- 12 FR Lunges
- Cash Out: 100 Mountain Climber
- *INTERMEDIATE*
- 50/35kg
- *SCALE*
- 40/30kg

Thursday 06/08

Skill of the day

SKILL
- Upper body Push
- 4x 5 Strict Press @75%
+ 10 T-Raise
(based on feeling/5% Heavier than last week)

Workout of the day

WOD
- RX:
- 5 RFT
- 15/12 Cals Machine
- 15 Floor Press 60/35kg
- 15 Burpees
- E2MOM: 50 Double Under
- *INTERMEDIATE*
- 50/30kg
- 30 DU
- *SCALE*
- 35/15kg
- 10 Burpees
- 30 Double Tap

Friday 07/08

Skill of the day

SKILL
- Clean Drill
- 4x 2 Clean Pull + 3 Power Clean
- @80%
(based on feeling/5% Heavier than last week)

Workout of the day

WOD
- RX:
10' EMOM
- 15/12 Cals Machine
- 12 Squat Clean 50/35kg
- *INTERMEDIATE*
- 12/10 Cals
- 40/30kg
- *SCALE*
- 10/8 Cals
- 30/20kg

Monday 10/08

Skill of the day

SKILL
- Snatch Drill
- 4x 3 Power Snatch + 2 Overhead Squat
- @85%
(based on feeling/5% Heavier than last week)

Workout of the day

WOD
- RX:
- 8' AMRAP
- 12 Snatches 35/20kg
- 30 Double Unders
- *SCALE*
- BB 20/15kg
- 50 Single Under

Tuesday 11/08

Skill of the day

SKILL
- Upper Body Pull
- 4x 10 Bent Over Row + 12 Seated Bent Over Flies
(based on feeling/5% Heavier than last week)

Workout of the day

WOD
- RX:
- 15' EMOM
- 15/12 Cals Machine
- 6 Hang Clean 60/40kg + 10 Down Up
- 15 V-Ups + 10 Russian Twist
- *INTERMEDIATE*
- 12/10 Cals
- BB 50/35kg
- Tuck Ups + Russian Twists
- *SCALE*
- 10/8 Cals
- BB 40/25kg
- Sit Ups + Russian Twists

THE COACHES

MEET THE TEAM

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