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Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Read more


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WOD 09-11-18

Tabata “Madness”

1: Row/Bike/Ski

*3 min rest

2: Russian Kettlebell Swings 20/12kg  Comp 24/16kg

*3 min rest

3: Hang Dumbell Snatches 15/10kg  Comp 20/15kg

*3 min rest

4: Toes to Bar

(Complete a full Tabata cycle on a station, 8 rounds of 20s work/10s rest, before rotating to the other.)

Build-up: Individually adjusted by coach

By |November 9th, 2018|Blog, WOD|

WOD 08-11-18

A: For time (with a 20 min tc)

20 Push Jerks 40/30kg Comp 60/40kg
20 Backward stepping Lunges
15 Push Jerks 50/35kg Comp 70/50kg
15 Backward stepping Lunges
10 Push Jerks 60/40kg Comp 80/55kg
10 Backward stepping Lunges
5 Push Jerks 70/50kg Comp 90/65
5 Backward stepping Lunges

B: For max weight (with a 20 min tc)

1-1-1-1-1 (split) Jerk


35 min AMRAP:

10m Sprint

1 Burpee

20m Sprint

2 Burpees

30-3, 40-4, 50-5, 60-6, 70-7, 80-8, 90-9, 100-10

1k Run

📸 Guido Holtman

By |November 8th, 2018|Blog, WOD|