Daily WOD

E5M x 6   500/400m Row 10 Hang Power Clean and Jerks (52.5/35kg) 10 SDHP (52.5/35kg)   Then AMRAP Strict Pull-Ups until 4:00 ...

Weightlifting   or   Conditioning   2 x AMRAP in 12 minutes:   A) “Rahoi” 12 Box Jumps (24/20”) 6 Thrusters (45/30kg) 6 Bar-facing Burpees   B) 7 Front Squats (2 x 20/15kg) 5 Devils Presses (2 x 20/15kg) 3 Bar Muscle-Ups   Then   C) AMRAP in 5 minutes: Pushups [vc_gallery type="image_grid"...

A) E2M x 6 8 Deadlifts 8 Strict HSPU   B) AMRAP in 18 minutes:   100 Double Unders 50 DB Snatches (20/15kg) 25 Toes-to-Bar ...

A) E2M x 8   Sets 1 – 4 7 Push Presses @0:00 5 Push Presses @0:40   Sets 5 – 6 5 Push Presses @0:00 3 Push Presses @0:40   Sets 7 – 8 3 Push Presses @0:00 1 Push Press @0:40   B) Back Squat   E3M x 5   3 @ 70% 2 @ 80% 1 @...

Public holiday class times: 6am 7.10am 8.30am   A) 4 rounds for time:   400m Run 20 Pull-Ups 200m Run 15 Burpee Box Jumpovers (24/20”)   B) 3 rounds not for time:   20 Band Pull-Aparts 1 Minute Hollow Hold ...

Reminder to members that the class times for the public holiday on Monday are: 6:00am 7.10am 8.30am   Please remember to book into the classes through the Mindbody app. ...

Partner WOD   150 Calories (M/F 135, F/F 120) 120 Box Jumpovers (24/20”) 90 Lateral Burpees (over the barbell) 60 Clean and Jerks (62.5/45kg) 30 Bar Muscle-Ups   Then AMRAP Calories until 35:00 ...

5 x 5 minute AMRAPs   400m Run (buy in)   Then AMRAP   10 DB Snatches (20/15kg) 10 DB Goblet Lunges 10 V-Ups (^TTB)   - rest 1 minute between intervals ...

Weightlifting   or   Conditioning   3 x AMRAP in 10 minutes:   A) 15/12 Calories 15 Burpees   B) 15 Wall Balls (9/6kg) 15 Pushups   C) 15/12 Calories 15 DB Push Presses (2 x 20/15kg) ...

A) EMOM x 15 Minutes 1 – 5 5 Deadlifts   Minutes 6 – 10 4 Deadlifts   Minutes 11 – 15 3 Deadlifts   B) AMRAP in 15 minutes:   50 Double Unders 12 KB Snatches (24/16kg) 9 HSPU 6 Power Cleans (52.5/35kg) [vc_gallery type="image_grid" images="30728" img_size="full" column_number="2"...

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