Daily WOD

E4M x 6 rounds   5 Deadlifts @ 60-70% 50 Double Unders   3 Deadlifts 15/12 Calories (sub 1.5 laps of the carpark or 15 Burpees)   1 Deadlift 10 Dips   - option to add weight to each set of deadlifts [vc_gallery...

A) Power Clean + Push Jerk   3RM   B) "Grelen" 3 rft: 400m Run 21 KB Swings (24/16kg) 12 Pull-Ups 10 Clean and Jerks (62.5/45kg) ...

Choose two of the three options. The goal is to go heavier than last week on the lifts.   A) Bench Press 8-8-6-6-4-4-4   B) Back Squat 8-8-6-6-4-4-4   C) AMRAP in 15 minutes: 200m Run 20 Hang Power Snatches (40/25kg) 20 Pushups [vc_gallery type="image_grid" images="24274"...

“Killer Karen”   Alternating REMOM   - Goal: 150 Wall Balls (9/6kg) for time   - Scale back to 120 or 90 reps   - Conditions: Wall Balls are performed every second minute but the number is limited to the number of reps performed in the...

A) Clean + Hang Clean + Power Clean + Hang Power Clean   ---------------------   then   B) Front Squat 4 – 4 – 4 – 4 - 4   or   C) AMRAP in 12 minutes: 4 Front Squats 8 Dips (or HSPU) 12 Calories [vc_gallery type="image_grid" images="24248" img_size="full" column_number="2" grayscale="no"...

A) EMOM x 10 3 Strict Presses   B) For time:   Buy in: 1000m Run   then   40-30-20-10 Alt DB Snatches (20/15kg)   120-90-60-30 Double Unders ...

2 x 10 minute AMRAPs   12-10-8-6-4 reps of:   A) 0 - 10:00 Calories Pushups KB Swings (24/16kg) V-Ups   B) 15:00 - 25:00 Box Jumps (24/20”) C2B Pull-Ups Goblet Squats (24/16kg) Kick Sits   - if you finish the sets of 4 go back to the 12s and continue until the 10...

5 rft:   25 Double Unders 12 Deadlifts (70/50kg) 5 Toes-to-Bar   25 Double Unders 9 Hang Power Cleans (70/50kg) 5 Toes-to-Bar   25 Double Unders 6 Push Jerks (70/50kg) 5 Toes-to-Bar   
Scaling: - AMRAP in 25 minutes - reduce weight to 60% of your Push Jerk 1RM [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

Choose two of the three options   A) Bench Press 8-8-6-6-4-4-4 - 15 minutes   B) Back Squat 8-8-6-6-4-4-4 - 15 minutes   C) AMRAP in 15 minutes: 200m Run 20 SDHP (40/25kg) 20 Air Squats ...

A) 0 - 10:00   8 rft: 8 Wall Balls (9/6kg) 4 HSPU (^Strict)   B) 10:00 - 20:00   8 rft: 32 D-U 4 Pull-Ups (^Bar Muscle-Ups)   C) 20:00 - 30:00   8 rft: 8 Burpees 4 Thrusters (35/25kg) (^50/35kg) [vc_gallery type="image_grid" images="24167" img_size="full" column_number="2" grayscale="no"...

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