Unloaded 4 Rounds 16 2-DB 1-1/4 Lunges – L: 25/15; Spl: 35/25; S: 50/35 – 8l/8r Run 200m or Row/Ski 250/200m or Bike 600/400m *Cap = 10min -rest 4min, then: AMRAP 10 Row/Ski 1000/750m or Bike 2400/1600m or Run 800m Run 800m or Row/Ski 1000/750m or Bike 2400/1600m Max 2-DB Snatch in remaining time –...Read More

Strength Cycle: Cycle 3 – Week 6 Strength/Skill E2M10M 12 Back Rack Barbell Lunges – 6l/6r – add weight as you go *We are taking a week off from deadlifts and instead are looking to build that posterior chain with some lunges. The weight should be heavy but consistent for all rounds. WOD AMRAP 10...Read More

How Do You Put a Clip on a Barbell? Written by: Coach Slater How do you put a clip on a barbell? We’d argue that the best method actually looks quite wrong. While common sense says to slide a clip on with the handle facing out so it’s easier to put on / take off,...Read More