Daily WOD

A) EMOM x 24   Rounds 1 - 6 1 Power Clean + Split Jerk   Rounds 7 - 12 2 x (Power Clean + Split Jerk)   Rounds 13 – 18 4 Power Cleans   Rounds 19 – 24 1 lap of the carpark then AMRAP Plank Jacks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) AMRAP in 15 minutes: 10 Calories 5 Weighted Stepups (24/20”. 20/15kg) 5 LH DB Presses (20/15kg) 5m OH Walking Lunge (20/15kg) 5 RH DB Presses 5m OH Walking Lunge 5 Weighted Stepups   - add 5 Calories each round   B) E90S x 10   3 Power Snatches   - touch'n'go [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

A) "Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg)   or   B) “The Bear Complex” 5 rounds for max load 1 round is 7 cycles of:   1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press [vc_row css_animation="" row_type="row"...

With a 10 minute time cap for each:   A) For time: 40 Devils Presses (2 x 20/15kg) 40 Situps   or   400m Farmer Carry (2 x 24/16kg) 40 KB Drags (1 x 24/16kg. L+R = 2)   B) Max effort: HS Hold or Wall Sit or Bar Hang or Plank...

A) 0 – 8:00 AMRAP 2 Bar Muscle-Ups 6 Box Stepups (20/15kg) 10 Mountain Climbers (L+R = 1)   B) 8:00 – 16:00 EMOM 100m Run + Plank or 5 – 10 Burpees or 5 Deadlifts   C) 16:00 – 24:00 AMRAP 2 Strict Presses or HSPU 6 Toes-to-Bar 30 Double Unders [vc_gallery type="image_grid"...

For time:   2 x 30 Wall Balls (9/6kg) 30 Pushups   2 x 30 / 25 Calories 30 KB Front Rack Lunges (1 x 24/16kg)   2 x 30 Box Jumps (24/20”) 30 KB Snatches (24/16kg. 15 LH, 15 RH) [vc_gallery type="image_grid" images="25529"...

A) Barbell complex for max load:   Power Clean + Hang Power Clean + 2 Push Jerks + Hang Power Clean + Power Clean   B) Front Squat 5 x 5 ...

3 x AMRAP in 6 minutes:   A) 12 DB Thrusters (2 x 20/15kg DB) 18 Situps 24 Double Under   B) 12 Dips 18 Box Stepovers (24/20”) 24 Double Unders   C) 12 Calories or Pull-Ups 18 Gorilla Cleans (2 x16/12kg KB. L+R = 2) 24 Double Unders   - sub 12 Plank Jacks or...

E2M x 10   1 Rope Climb (or 3 Strict Pull-Ups + 3 Knees to Elbows) 3 Deadlifts @70%+ 5 Strict Presses (or HSPU) 7 Lateral Burpees ...

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