While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD : For Time (T.C. 18’)

10-9-8-7-6-5-4-3-2-1
DB/KB Single Arm Thruster

20-18-16-14-12-10-8-6-4-2
DB/KB Swings

30-27-24-21-18-15-12-9-6-3
Air Squats

OUTDOOR POWERLIFTING 

A. Deadlift: 4-5 sets up to heavy 8
B1. KB/DB shoulder press: 4x 8-12/s
B2. Dips (box): 5 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Snatch 5 x 5 @ 20-40% E90s
B. Overhead Squat 5 x 5 @ 50%+ E90s
C1. Shoulder Press 4 x 12 @ AHAFA Rest 1min before C2.
C2. KB Row 4 x 12 @ AHAFA Rest 1min before C1.