• Sunday Aug 19, 2018

    Sunday, Aug 19, 2018

    Rest day
    Have a great day Vikings!

  • Saturday Aug 18, 2018

    Saturday, Aug 18, 2018

    Hero wod - Saman Kunan
    8 Rounds For Time:
    13 deadlifts 85kg (55kg)
    17 Wall balls 20lbs (14lbs)
    400m run

  • Friday Aug 17, 2018

    Friday, Aug 17, 2018

    Part A
    Every 75 Seconds for 10 Rounds Complete:
    1 Clean & Jerk




    Part B
    Clean Pulls
    5-5-5


    Finisher
    Single Leg Hip Thrust
    10-10-10/leg
    *Use a KB


    Fitness Option
    Every 75 sec for 10 rounds:
    3 power cleans + 10 bar facing burpees


    Fitness Option metcon
    For Time:
    100 V-ups
    *Every 60sec perform 10 air squats


    For Time:
    3km/2.5km assault bike
    *every minute including the beginning perform 4 burpees.


    For Time:
    50 strict pull ups

  • Thursday Aug 16, 2018

    Thursday, Aug 16, 2018

    Tabata until complete:
    100 DU
    80 DB Snatch 22.5kg (15kg)
    60 Box Jumps 24” (20”)
    40 T2B
    20 Push-Ups



    3 Cluster Sets of
    3 x 2 @ your 5RM Press.

    *Load the bar to your 5RM press. A Cluster set =2 reps, rack the bar and rest for 15 seconds, do 2 more reps, rack the bar, do 2 more reps. Complete 3 cluster sets. Rest as required between cluster sets.

  • Wednesday Aug 15, 2018

    Wednesday, Aug 15, 2018

    15-12-9 Reps For Time Of:
    -Bar Muscle Up
    -Power Snatch 50kg (35kg)
    -Burpee
    -400m run



    Finisher
    'Amy Abs'
    Twice through the following:
    20 Second hollow hold - every 5 seconds do 3 V-ups
    20 Seconds Rest
    20 Second hollow hold - every 5 seconds do 2 V-ups
    20 Seconds Rest
    20 Second hollow hold - every 5 seconds do 1 V-ups
    Rest 2-3 mins.

    Then….100 Turtles For Time.


    12min AMRAP:
    250m run
    25 Russian KB swings 32kg (24kg)

  • Tuesday Aug 14, 2018

    Tuesday, Aug 14, 2018

    Back Squat 4x7
    Back Squat for load:
    #1: 7 reps
    #2: 7 reps
    #3: 7 reps
    #4: 7 reps

    *must hold same weight for all sets.

    Finisher
    Accumulate in your own time:
    -90sec Wall squat hold with 2 KB in front rack position
    -90sec OA Ring Plank Hold
    -90sec L-sit hold
    -90sec hold @ top of pull up/ring row


    Fitness Option:
    Back Squat
    4-4-4-4
    *Do NOT have to hold same weight across


    Fitness Option Metcon
    12min AMRAP:
    25 air squats
    25 sit ups
    25 double unders
    25 Russian KB swings 24kg (16kg)


    2 RFT:
    15 Deadball over shoulder 65kg (45kg)
    10 strict deficit HSPU
    5 rope climbs
    *rest 1min

  • Monday Aug 13, 2018

    Monday, Aug 13, 2018

    Half Barbara Partner AMRAP in 18 mins:
    10 Pull-ups
    15 Push-Ups
    20 Sit-Ups
    25 Squats

    *One Person does an entire round then tags their partner.




    Snatch Balance
    3-3-3-3-3
    *Use no more then 60% of your 1RM Squat Snatch


    Muscle Snatch
    3-3-3
    *Use no more than 60% of your 1RM Squat Snatch

    *Use the above two exercises as warm up for your EMOM.


    EMOM for 6 mins complete:
    1 Squat Snatch

  • Sunday Aug 12, 2018

    Sunday, Aug 12, 2018

    Rest and Recover
    Sleep in. Drink coffee. Walk the dog. Hang with friends.
    :)