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    Daily WOD

    AMRAP in 20 mins:   A) “Cindy” 5 Pull-Ups 10 Pushups 15 Air Squats     Or     “Mary” 5 HSPU 10 Alt Pistols 15 Pull-Ups     B) Rowing intervals (metres)     E2½M x 4     250/200m     Round 1 Damper 4 R2 D6 R3 D8 R4 D10 ...

    08 December, 2022 /

    A) Weightlifting   Or   B) “Wood”   5 rft: 400m run 10 Burpee Box Jumps (24/20″) 10 SDHP (45/30kg) 10 Thrusters (45/30kg)   – 1 minute rest between rounds ...

    07 December, 2022 /

    Rotating E2M x 5 rounds (30 minutes)   A) 20 Alt DB Snatches (20/15kg) 2 Wall Climbs AMRAP Double Unders   B) 3 Squat Cleans   C) 12 Kettlebell Drags 10 Alt V-Ups 8 Hollow Rocks ...

    06 December, 2022 /

    A) Back Squat   1 x 6 @ 75% 1 x 5 @ 80% 1 x 4 @ 85% 3 x 3 @ 90%     B) Rowing intervals   E90S x 7 rounds   30 Seconds for max Calories   - Score = total calories [vc_gallery type="image_grid"...

    05 December, 2022 /

    A) EMOM x 10 1 Power Snatch + 10 - 30 Double Unders   B) 3 rft: 15 Power Snatches (52.5/35kg) 15 C2B Pull-Ups   - Rest 5 minutes   3 rft: 15 Power Cleans (52.5/35kg) 15 Calories ...

    04 December, 2022 /

    E5M x 6 rounds   ROUNDS 1, 3 and 5 400m Run 20 Alt Toe Taps 10 Hang Power Cleans (50/35kg) (^65/45kg)   ROUNDS 2, 4 and 6 400/350m Row 20 OH Lunges (20/15kg plate) 10 Burpees (onto the plate)   - Each round is for time - Score = total...

    02 December, 2022 /

    A) AMRAP in 16 minutes:   40 KB Swings (24/16kg) 30 Box Jumpovers (24/20”) 20 Wall Balls (9/6kg) 10 Bar Muscle-Ups   B) Rowing intervals (metres)   E2½M x 4   250/200m   Round 1 Damper 10 R2 D8 R3 D6 R4 D4   - add up total working time [vc_gallery type="image_grid"...

    01 December, 2022 /

    A) Weightlifting   Or   B) 0:00 - 10:00 Alt EMOM 5 LH DB Thrusters (20/15kg) + 20 Double Unders   5 RH DB Thrusters (20/15kg) + 20 Double Unders   12:00 - 22:00 Alt EMOM 5 – 8 Strict HSPU/Press   5 - 8 Burpee Box Jumps   24:00 - 36:00 AMRAP 24 Goblet Lunges (20/15kg) 1 Minute...

    30 November, 2022 /

    A) Bench Press   1 x 10 @ 60% 1 x 8 @ 70% 1 x 6 @ 75% 3 x 4 @ 80%+   B) E2M x 6   10 - 15 Pull-Ups 5 Deadlifts   (+ optional 100m Run) [vc_gallery type="image_grid" images="29815" img_size="full" column_number="2"...

    29 November, 2022 /

    A) AMRAP in 20 mins: 200m Run 8 Hang Power Snatches 14 V-Ups (^T2B)   Level – M / F 1 – 20 / 10kg 2 – 30 / 20kg 3 – 40 / 27.5kg 4 – 50 / 35kg   B) Rowing intervals   2 rounds for total metres   Work:Rest 30:30 45:45 60   - Rest 5 minutes [vc_row...

    28 November, 2022 /
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