WOD - 500 rep - For time 50 x Plate GTOH 20/15kg 50 x On Plate Burpees 50 x Weight Lunges 20/15kg 50 x Pressups 50 x Squats 20/15kg 50 x...

Performance Rowing Wk4 session 1 Skill KB Snatch WOD in Partners In a 5 min window Partner 1 run 400m Partner 2 AMRAP KB Snatch Switch...

WOD - AMRAP 40 mins (2 x Teams) 800m Sled Pull (rope) 150/100kg Then - AMRAP Calorie ROW Change rower after 2 rounds of Cindy *Cindy is 5...

Strength Shoulder Press Wk4 Wendler 5 x 40% 5 x 50% 5 x 60% WOD for Time 50 x Overhead Squats 50/30kg 50 x Power Cleans 50 x STOH EMOM 5...

Strength EMOM 10 Mins Evens - 6 x Ring Dip Odds - 6 x Strict Pullups ** If possible add weight to your dips and pullups WOD in Partners...

Will lifting weights make me super bulky? The short answer is no. So what really happens when we do strength training? Why is it...

Performance Rowing WK3 session 2 Strength Wendler WK4 Deadlifts 5 x 40% 5 x 50% 5 x 60% WOD 5RFT 15 x Floor Press 60/40kg 30 x Situps...

Performance Rowing WK3 session 1 Strength Wendler WK4 Front Squats 5 x 40% 5 x 50% 5 x 60% WOD - Tabata this Double Unders KB Swings...

Performance Rowing WK2 Session 4 Skill/Strength High Hang Snatch 3-3-3-3-3 WOD - 5 x RFT 7 x Hang Snatch 50/30kg 7 x Front Squats 200m Run

Performance Rowing Wk2 session 3 Strength Wendler WK2 Shoulder Press 3 x 70% 3 x 80% 3 x 90% WOD For time 4 x STOH 70/50kg 8 x Burpees 8...