King's birthday public holiday class times: 6am 7.10am 8.30am - no afternoon classes Members please also note: Due to the installation of the new fan tomorrow (Tuesday) the 9.30am class will be affected and the 3.45pm class may also be affected. At this stage...
Performance For time: 3 x 18 Hang Power Cleans (62.5/45kg) 18 STOH - rest 2 minutes 3 x 18 OH Lunges (52.5/35kg) 18 CTB Pull-Ups - rest 2 minutes 3 x 18 Power Snatches (45/30kg) 18 Front Squats ______________________________ Fitness For time: 3 x 18 DB Hang Power Cleans 18 DB STOH - rest 2 minutes 3 x 18...
Performance A) 5 rounds for quality 10 DB Bench Presses 10 Deadlifts - 15 minute time cap B) 3 rft: 25 Wall Balls (9/6kg) 20 HSPU 15 Burpee Box Jumps (24/20”) ______________________________________ Fitness A) 5 rounds for quality 10 DB Bench Presses 10 Deadlifts - 15 minute time cap B) 3 rft: 18 Wall Balls 15 Pushups 12 Burpee Box...
A) E4M x 6 400m Sprint B) AMRAP in 8 minutes: 8 DB Box Stepovers 8 DB Push Presses ...
Performance 6 rft: 30/24 Calories 70 Double Unders 20 Pushups __________________________ Fitness 6 rft: 20/16 Calories 100 Single or 35 Double Unders 15 Pushups ...
Performance A) E1½M x 10 1 - 5: 1 Snatch 3 OHS 6 - 10: 1 Clean 3 Front Squats B) EMOM x 12 Min 1: 6 Strict Pull-Ups Min 2: 6 Strict Presses ___________________________________ Fitness A) E1½M x 10 1 - 5: 16 Bulgarian Split Squats 6 - 10: 1 Power Clean + 4 Front...
Performance 5 rft: 500m Row 20 Hang Power Cleans (45/30kg) 20 Toes-to-Bar - rest 1 minute between rounds _____________________________________ Fitness 5 rft: 500m Row 15 Hang Power Cleans 15 V-Ups - rest 1 minute between rounds ...
Performance A) For time: 200m Farmer Carry 3 x 21 CTB Pull-Ups 18 DB Hang Squat Snatches 15 Box Jumps (30/24”) 12 Single Arm Devils Presses 200m Farmer Carry (1 DB for all movements) - 20 minute time cap B) Partner WOD AMRAP in 12 minutes: - 4 x 3 minutes - straight...
Performance A) E1½M x 10 1: 5 Deadlifts @ 75 - 80% 2: 5 Bench Presses @ 75 - 80% B) For time: 21-18-15-12 Calories Goblet Squat Jumps (15/10kg) V-Ups _____________________________________ Fitness A) E1½M x 10 1: 10 Deadlifts 2: 10 Bench Presses B) For time: 21-18-15-12 Calories Air Squats Situps [vc_gallery type="image_grid" images="32144"...
Performance A) E2½M x 6 300/240m Row B) Rotating EMOM x 20 1: 80 Double Unders 2: 12 DB Hang Lunges 3: 14 DB STOH 4: 16 DB Hang Snatches 5: Rest _____________________________________ Fitness A) E2½M x 6 250/200m Row B) Rotating EMOM x 20 1: 40 Seconds of Double or Single Unders 2: 12 Lunges 3: 12...
