Colliers

Friday 19 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=157 w=200 h=220 float=right] W.O.D. ‘The Filthy Fifty’ Box jump Jumping pull up Kettlebell swing Lunges Knee to elbow pull up Push press (20/15) Back extension Wall ball Burpee Double under […]

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Wednesday 17 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=154 w=200 h=220 float=right]Strength: Deadlift 4 x 3 rep W.O.D. ‘Cindy’ 5 Pull up 10 Push up 15 Squat 20 minutes, as many rounds as possible.

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Monday 15 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=153 w=200 h=220 float=right]Strength: Push press 5 x 3 rep W.O.D. ‘Helen’ Run 400m 21 Kettlebell swings (24/16) 12 Pull up 3 rounds for time.

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Friday 12 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=152 w=200 h=220 float=right]Strength: Back squat 4 x 3 rep W.O.D. ‘Cards’ The class was split into groups of 3. The task: Get through a deck of cards, suit denotes exercise,

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Wednesday 10 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=146 w=200 h=220 float=right]Gymnastics: Ring holds Handstand balance (10 minutes) W.O.D. ‘Tabata’ Pull up Push up Sit up Squat 20 seconds work, 10 seconds rest, repeated for 8 rounds. Add total

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Monday 8 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=140 w=200 h=220 float=right]Strength: Deadlift 4 x 5 rep W.O.D. ‘Frantic’ 21 Thruster(40/30) 21 Pull up Run 400 15 Thruster 15 Pull up Run 400 9 Thruster 9 Pull up Run

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Friday 5 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=136 w=200 h=220 float=right] [singlepic id=137 w=200 h=220 float=right]W.O.D. Murph Run 1 mile (1.6k) 100 Pull up 200 Push up 300 Squat Run 1 mile (1.6k) Silence filled the room as

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Wednesday 3 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=132 w=200 h=220 float=right]Strength/Power: Push Press 5 x 3 rep W.O.D. Wall ball Kettlebell swing Toes to bar 10 to 1 reps for time.

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Monday 1 March

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=129 w=200 h=220 float=right]Strength: Deadlift 5 x 5 reps W.O.D. ‘Nicole’ Run 400m 1 set maximum reps pull up 20 minutes, as many rounds as possible Score is total number of

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Friday 26 February

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=125 w=200 h=220 float=right]Technique: Sumo deadlift high pull (S.D.L.H.P.) Push press W.O.D. Fight Gone Bad Wall ball S.D.L.H.P (35/25) Box Jump Push press (35/25) Rower (calories) 3 rounds. A round is

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