• Wednesday Sep 26, 2018

    Wednesday, Sep 26, 2018

    3 Rounds, 1 minute at each station for max reps:
    -SDHP 35kg (25kg)
    -Toes to Bar
    -Double Unders
    -Alternating OA DB Hang Clean + Push Press 22.5kg (15kg)
    -Rest



    Deadlift
    10-10-10
    *at 65-70% of your 1RM.
    **2min rest between sets.

  • Tuesday Sep 25, 2018

    Tuesday, Sep 25, 2018

    15min Amrap:
    10m burpee broad jump
    20m bear crawl
    40m KB farmers carry 24kg (16kg)



    2 Rounds for time & Quality:
    40 GHD sit-ups
    50 hip extensions
    60 single-leg squats

    *that is 80 GHD sit ups .. scale appropriately!

  • Monday Sep 24, 2018

    Monday, Sep 24, 2018

    Power Clean 6x3
    Power Clean for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps
    #6: 3 reps



    Finisher
    15-12-9-6-3 reps for time:
    -Hang Power Clean 70kg (47.5kg)
    -Wall ball 20lbs (14lbs)

    *comp squad members can use 30lbs (20lbs)


    Pump-ville
    10-8-6-4-2 reps for time:
    -Bench Press 90kg (55kg)
    -Weighted Pull up 20kg (15kg)

  • Sunday Sep 23, 2018

    Sunday, Sep 23, 2018

    Rest day :)
    Happy Sunday Vikings


  • Saturday Sep 22, 2018

    Saturday, Sep 22, 2018

    For Time:
    1.6km Run
    100 Burpees*comp style
    50 Toes to Bar

    *Run with a 25 min time cap



    Rest & Recover
    Chill :)

  • Friday Sep 21, 2018

    Friday, Sep 21, 2018

    5 x 2-minute rounds of:
    10 thrusters 42.5kg (30kg)
    200m run
    Max-rep thrusters 42.5kg (30kg)

    *Rest 3 minutes between rounds



    Hang Muscle Snatch
    2-2-2-2-2

    Power snatch with 2sec pause @ hang
    2-2-2-2-2

  • Thursday Sep 20, 2018

    Thursday, Sep 20, 2018

    Shoulder Press 3x1
    Shoulder Press for load:
    #1: 1 rep
    #2: 1 rep
    #3: 1 rep




    Push Press 5x3
    Push Press for load:
    #1: 3 reps
    #2: 3 reps
    #3: 3 reps
    #4: 3 reps
    #5: 3 reps


    Weighted Pull ups
    5-5-5-5-5

    Fitness Option
    Press
    3-3-3-3


    Fitness Option Metcon
    5 Rounds for Time of:
    12 Ring Row
    12 DB Push Press 22.5kg (15kg)
    200m Row
    20 Sit-up


    For Time:
    25 GHD sit ups
    15 DB snatch 25kg (17.5kg)
    20 GHD sit ups
    15 DB snatch 25kg (17.5kg)
    15 GHD sit ups
    15 DB snatch 25kg (17.5kg)
    10 GHD sit ups
    15 DB snatch 25kg (17.5kg)
    5 GHD sit ups
    15 DB snatch 25kg (17.5kg)

    *this is a total of 75 ghd sit ups. If you have never done that many before you MUST scale the reps.

  • Wednesday Sep 19, 2018

    Wednesday, Sep 19, 2018

    AMRAP in 12 mins of:
    5 Muscle Ups
    10 KB Swings 32kg (24kg)
    30 Double Unders



    Front Squat 3x7
    Front Squat for load:
    #1: 7 reps
    #2: 7 reps
    #3: 7 reps