Working on the 6-Pack

WORKOUT OF THE DAY METCON A. For time: 50 Kettlebell Swings 24/16kg 400m Run 50 Goblet Squats 24/16kg 100 Double Unders 50 Hanging Knee Raises 20/15 cals Assault Bike B. “Bun’s Abs Bonanza” 15 V-Ups 15 Sit-Ups 30 Russian Twists 15 Toe Touches 15 Straight Leg Raises 30 Heel Touches 15 Supermen 15 Hollow HoldsContinue reading “Working on the 6-Pack”

Single Arm Strength Balance Work

  WORKOUT OF THE DAY METCON A. 3 rounds for time of: 20 Kettlebell Overhead Lunges 24/16kg (10 on one arm, 10 on the other) 50 Double Unders/150 Singles 500m Row B. 3 max efforts on the Assault Bike: 20 cals 15 cals 10 cals *Rest as needed between efforts

How to learn Double Unders

Need to work on your double unders? Check out this video and practice, practice practice. WORKOUT OF THE DAY STRENGTH A. 15 mins to get 3RM Overhead Squat                                            B. 15 mins to get 3RMContinue reading “How to learn Double Unders”

WOD – Tuesday 15 March 2016

WORKOUT OF THE DAY STRENGTH 1 Deadlift + 1 Hang Clean + 1 Clean Take 20 mins to go as heavy as you can. METCON Partner WOD – 12 min AMRAP 10 Hang Cleans 60/40kg 20 Box Jumps 30 Wallballs