Daily WOD

A) 3 x 5 @ 80% Strict Press Back Squat Deadlift   Or   B) “Jerry” For time: 1600m Run 2000m Row 1600m Run   Troy's effort from the 2km time trial a few weeks back. That's averaging 1.35 per 500m, setting a new gym record by 22 seconds. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

Classes are back on tomorrow (Tuesday). However, from my understanding of the Qld Government announcement this morning for the next ten days you'll need to wear a mask at all times inside the gym and observe standard social...

Lockdown - gym closed today (Monday)   Home workout   A) For time: 21-15-9 Box Jumps (24/20”) SDHP (45/30kg)   Subs Squat Jumps Back Extensions   B) For time: 21-15-9 10m Shuttles Burpees   Subs 42-30-18 Jumping Lunges Shoulder Taps ...

There are no classes at the gym today (Saturday) or on Monday. Hopefully, if restrictions ease we'll be back on deck Tuesday.   Here's a workout you can complete at home:   A) Incrementing AMRAP in 12 minutes: 2,2,2 / 4,4,4 / 6,6,6 /...

Lockdown - The 3.45pm class is the only one available this afternoon. There are no classes tomorrow or Monday.   The gym will be closed from 5.15pm this afternoon until the restrictions are eased, which at this stage is until...

A) Push Press 3RM   - 7 minutes, off the deck   B) For time: 60 Cal Row 50 Deadlifts (60/40kg) 40 Pushups 30 Toes-to-Bar 20 Push Presses (60/40kg)   + 10 Box Jumps (24/20”) each round   Never too young to improve your health and wellness. Legends. [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no" text_align="left"...

A) Hang Clean Pull 4 – 4 – 4 – 4   B) Hang Power Clean 4 – 4 – 4 – 4   C) Front Rack Lunge 8 – 8 – 8 – 8 ...

A) 5 rft: 400m Run 15 Pull-Ups 15 HSPU   B) Superset x 5   10 Alt DB Bicep Curls 10 Alt DB Presses   or   10 KB SDHP 10 KG Goblet Squats ...

- we are back on the regular timetable   A) E90S 
Power Snatch   6-6-6-4-4-4-2-2-2   - first set is with an empty barbell   B) W
ith a 15 minute time cap:   42 Wall Balls (9/6kg) 21 Power Snatches (45/30kg) 30 Wall Balls 15 Power Snatches 18 Wall Balls 9 Power Snatches   then AMRAP 5 Burpees 5 OHS 30...

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