Daily WOD

- 6 x AMRAP in 4 minutes - Rest 1 minute between intervals   Intervals 1, 3, 5 5 Power Cleans (62.5/45kg) 7 Pull-Ups 9 Air Squats   Intervals 2, 4, 6 5 DB Front Squats (2 x 20/15kg) 7 DB Push Presses 9 DB Hang Power Cleans [vc_row css_animation=""...

A) Weightlifting   Or   B) A) 0 – 12:00 AMRAP 12 Box Jumpovers (24/20”) 10 DB Hang Snatches 8 Burpees   B) 15:00 – 28:00 AMRAP 12 Pushups 10 Goblet Reverse Lunges 8 Weighted Stepups   C) 30:00 – 35:00 50 V-Ups AMRAP Calories ...

- 3 x AMRAP in 7 minutes - Rest 3 minutes between intervals   A) 0:00 – 7:00 EMOM   40 Seconds of Calories   B) 10:00 – 17:00 Incrementing AMRAP   1-2-3-4-5….   Deadlifts (110/75kg) Strict HSPU   C) 20:00 – 27:00 AMRAP   30 Double Unders 3 Strict Pull-Ups [vc_gallery...

A) EMOM x 15   Push Press   Minute: Reps 1-3: 5 4-6: 4 7-9: 3 10-12: 2 13-15: 1   B) E3M x 5   Back Squat 3 @ 65% 2 @ 75% 1 @ 85% ...

6 rft:   400m Run 15 Burpee Box Jumpovers (24/20”) 10 DB Hang Clean and Jerks (1 x 20/15kg) ...

A) “Helen” 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups   Rx+ - Begin each round with 12 Strict HSPU   B) 6 rounds   30 Second Static Hold 30 Second AMRAP Double Unders ...

- 3 rounds - 10 minutes per round   @ 0:00 10 KB Thrusters (2 x 16/12kg)   From 1:00 – 4:00 AMRAP 1 Wall Walk 3 Burpees 5 Deadlifts   @ 5:00 10 KB Thrusters   From 6:00 – 9:00 AMRAP 1 Clean 3 Bar Muscle-Ups 5 Box Jumpovers (24/20”) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Weightlifting   or   B) 1. 0 – 8:00 AMRAP 500/400m Row 30 Wall Balls (9/6kg)   2. 10:00 – 18:00 AMRAP 200m Run 15 Toes-to-Bar   3. 20:00 – 28:00 AMRAP 20 Wall Balls (9/6kg) 10 Toes-to-Bar   4. 30:00 – 35:00 EMOM 30 Seconds Max Pushups [vc_gallery type="image_grid" images="30678" img_size="full" column_number="2"...

A) E2M x 7 10 Overhead Lunges 5 Overhead Squats   B) AMRAP in 14 minutes:   5 Power Snatches (62.5/45kg) 15 Situps 45 Double Unders   The joy of double-unders. It's worth a re-post. ...

A) Push Press   E1½M   1 x 10 @ 50% 1 x 8 @ 60% 1 x 6 @ 70% 7 x 5 @ 75%+   B) Back Squat   E3M x 5   3 @ 60% 2 @ 70% 1 @ 80% [vc_gallery type="image_grid" images="30671" img_size="full" column_number="2"...

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