Monday, August 13, 2018


Hope you are all well and fully enjoyed your weekend. 

Now on to a bit more work this week and then looking at a beach WOD again this Saturday, same schedule as the weekends before at the beach at the moment. 

Keep on grinding in the gym during this beautiful summer we are having and then come September we'll be in a strength cycle to kick off the fall. 


Back Squat x 3reps x 5sets

Hit a bit of volume here on your strength. We'll start the clock for 20 minutes and you have the first 5 minutes to get your warm up sets in and then the next 15 minutes to hit 5 good work sets. That means for the first couple of sets, hit a set every 90secs to 2 minutes and then during set 4/5 you want to wait a good 3 minutes between sets. Really focus on that technique and movement with some weight on your back. 


  • 60 WBS 
  • 40 DB Front Rack Lunge Steps
  • 20 Burpee Box Jump Overs

This is a sprint. Try to go as close to as unbroken as possible on the wall ball shots as possible. Grab your dumbbells and start moving your feet and then stay focused through the burpee box jump overs. We can run this as a stagger start or heats. Balls at the wall, lunges where the soft and hard mats meet and then boxes set up in the middle of the floor. 

- Team 782