Daily WOD

A) Clean and Jerk 3 x 60% 70%   2 x 80% 90%   - single reps   B) Front Squat 5 x 60% 70% 80%   then 5 x 2 @ 85 - 90%   Raq and Amanda ready to rumble. The platfrom doesn't lie. Going back through the timeline there are so many great photos to choose from. We can all relate to...

A) Power Snatch - 10 minutes to build to a heavy single   B) "Triple Decker"  For time: 15 Power Snatches (60/40kg)  (^ 75/52.5kg) 800m Run 12 Power Snatches 600m Run 9 Power Snatches 400m Run ...

A) Thruster 3 RM B) "Tallulah" For time: 10 Thrusters 50 D-U 8 Thrusters 40 D-U 6 Thrusters 30 D-U 4 Thrusters 20 D-U 2 Thrusters 10 D-U L1 – 25/15kg L2 – 40/27.5kg L3 – 55/40kg L4 – 70/52.5kg L5 – 85/65kg Bar Bell Free - as above but sub: 20 - 16 - 12 - 8 - 4 Thrusters (2 x 16/12kg KB)  ...

2 x 10 Minute EMOMs A) Lamb 5 Deadlifts @ 50-60% + 5-10 Toes-to-Bar or 1-3 Muscle Ups B) Tuna Fish 5 SDHP + AMRAP Lateral Burpees to 30 sec. ...

Strength 5 rounds, not for time: 4 Power Snatches 5 Overhead Squats 6 x 10 Farmer Walks *No racks 4 Minute Challenge It. Is. Back. How hard could 4 minutes be? ...

"Zwanzig" 5 Rounds For Time 20 Situps 20 Pull-Ups 20 Box Jumps (24/20") 20 KB Swings (24/16kg) 2 minute rest between rounds ...

A) Clean 15 minutes to build to a heavy triple. B) "Elizabeth" For time: 21-15-9 Cleans (62.5/45kg) Ring Dips   ...

A) Push Jerk 5-5-5-5-5 B) "Chutney on Toast" For time: 800m Row 60 Double Unders 400m run 20 Burpees (6") ...

For time:   60 Calories   Then 6 x   10 Box Jumps (24/20") 10 Situps 10 KB Swings (24/16kg) 10 Pushups 10 Lunges 10 SDHP (24/16kg)  ...

A) Snatch Balance 1 - 1 - 1 B) Overhead Squat 3 - 3 - 3 C) Push Jerk 5 - 5 - 5 ...

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