Find 1RM strict weighted Muscle Up (if you don’t have a MU work on a 1RM strict[…]
Please note: BOX closed for the Public Holiday Single Sport Endurance Workout Choose ONE of the[…]
DELOADING WEEK Technique focus: Strict Muscle Up 9 Bar MU 18 Russian Swings 24/16kg 7[…]
DELOADING WEEK Find a 5RM: Weighted Ring Dips 8 min AMRAP 10 Toes to Bar[…]
DELOADING WEEK Find a 3RM: Weighted Pull ups 4 rounds for reps of: 60sec Max[…]
REST DAY Single Sport Endurance Workout Choose ONE of the following Sports Swim (SAT): 2 –[…]
20 min AMRAP Team WOD: teams of 3 Timer: 150m KB Farmer’s Walk 24/18kg AMRAP Burpees Box[…]