Daily WOD

A) Barbell free For time: 100 Goblet Lunges 100 Weighted Situps (see photo) 100 Lateral Jumps (over a dumbbell/shoe box/brick) 100 Box Dips   - partition as required   B ) Barbell 1. 10 x [2 Power Snatches + 1 OHS] - first set at 30% of Snatch 1RM, increment...

Today's metcon is a really tough hero WOD in two parts. Don't buck the whole workout if it looks too hard. Do what you can with what you've got. e.g. Choose part 1 or part 2. Reduce the...

Lockdown WOD   A) Barbell free (25 minutes) Rotating every minute, on the minute, for max reps. 5 rounds of: 1. Stepups 2. Situps 3. 10m Shuttles (sub 30 seconds of Butt Kickers and 30 seconds of High Knees) 4. 6 Plank Jacks + 6 Alternating...

Lockdown WOD   A) Barbell Free 5 rft: 28 Air Squats 21 KB Swings (sub Back Extensions) 14 Grasshoppers 7 Strict Pull-Ups (sub 14 Bicep Curls)   B) Barbell 5 rft: 10 Hang Cleans 30 Lateral Burpees 20 Hang Cleans 20 Lateral Burpees 30 Hang Cleans 10 Lateral Burpees   Hoping this won't go on for...

A) E2.5M x 5 
5 Deadlifts @ 80%   B ) AMRAP in 15 minutes:   15 Situps 15 Pushups 30 Box Jumps (24/20”) ...

Partner or solo   “Hursty”   15 rft:   100m Run 7 Front Squats (60/40kg) 100m Run 7 Burpee Pull-Ups (12” target) ...

A) Alt EMOM x 10 1. 3 Muscle Snatches + 3 Snatch Balances 2. 3 Power Snatches + 3 Snatch Push Presses   B) E2M x 5 1 Muscle Snatch + 1 OHS + 1 Power Snatch + 1 Snatch   C) E2M x 5 1 Snatch + 1...

A) Squat Clean   5-5-5-3-3-3-1-1-1-1   - first six sets are touch’n’go   then either   B ) Push Jerk   3-3-3-3   or   C) 4 rft: 8 Devils Presses (2 x 20/15kg DB) 12 Hang Power Cleans 16 Plank Jacks ...

A) 0:00 – 10:00 AMRAP 5 Pull-Ups (^strict) 10 Wall Balls (9/6kg) 30 Double Unders   B ) 15:00 – 25:00 AMRAP 5 SDHP (45/30kg) (^60/45kg) 10 Calories 30 Double Unders ...

A) E90S x 5 3 Deadlifts @ 80%     B ) Incrementing AMRAP in 12 minutes:   1-2-3-4-5-1-2-3… Strict Press @ 70%   2-4-6-8-10-2-4-6… Toes-to-Bar   3-6-9-12-15-3-6-9… Box Jumps (24/20”)   i.e. 1 Strict Press, 2 Toes-to-Bar, 3 Box Jumps 2 Strict Presses, 4 Toes-to-Bar, 6 Box Jumps etc..   Happy Monday! [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

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