Archives

8 minute AMRAP Ascending ladder 3 Step ups left leg 3 Step ups right leg 3 Push ups 6 Step ups left leg 6 Step ups right leg 6 Push ups 9 Step ups left leg 9 Step ups right leg 9 Push ups [...]

Snatch Technique 10 Pass through 10 Snatch grip press behind the neck 10 Overhead squats 10 Snatch grip press behind the neck in the squat 5 Reps in each position From the Hips Snatch Pull Power [...]

We will now be running online classes through team-up book into the class to receive a link to join  Classes are going to be at 8:00 and 15:00 Norwegian Livingroom Throwdown WOD 1 10 rounds for [...]

General Physical Preparedness Test Test 1 Max reps push ups in one set Test 2 Max time wall sit Test 3 Max time Plank  

5 Tabatas each Tabata is 8 x 20 seconds work with 10 seconds rest Tabata 1 = Gymnastic swimming Change moment every 20 seconds Front Crawl Reverse Front Crawl Breaststroke Reverse Breaststroke [...]

4 Rounds 50 Squats 25 Push ups

2 Rounds 50 Mountain Climbers 40 Sit ups 30 Jumping lunges 20 Side plank down ups (10 Right/Left) 10 V-ups

10 Rounds 30 seconds Work 30 seconds Rest Max Burpess

5 Rounds for quality 3 Turkish get ups (Right/left) 10 Bulgarian split squats (Right/Left)  

Clubs  = Push ups Spades = V-ups Hearts = Tuck Jumps Diamonds = Squats Number reps equals the number on the card Face cards are 10 Aces are 11 If you don’t have a deck of cards there are [...]