Daily WOD

A) “Grace” For time: 30 Clean and Jerks (61/43kg)   - minimum of 5 reps per set   B) AMRAP in 12 minutes: 30 Wall Balls (9/6kg) 30 Box Jumps (24/20”. Step downs) 30 RKBS (24/16kg) ...

EMOM - 4 rounds at each station AMRAP in 40 seconds   1) 4 DB Snatches (1 x 20/15kg) 4 Alt OH Lunges   - complete all 8 reps with the left hand, then all 8 reps with the right hand, etc..   2) 4 Plank-ups 4 Plank Jacks   3) Calories   4) 4 Box...

A) E2M x 5 rounds   1 Press 2 Push Presses 3 Push Jerks 2 Push Presses 1 Press   - first round at 60% of Press 1RM   B) Incrementing AMRAP in 8 minutes: 2-4-6-8-10 ..reps of Hang Power Cleans Lateral Burpees [vc_gallery type="image_grid" images="22950" img_size="full"...

Class times: 5-5.45am 6.05-6.50am 7.10-7.55am (Legends only) 9.30-10.30am 3.45-4.35pm 4.55-5.45pm 6.05 - 6.55 pm - Book in through the Mindbody app or website     A) E90S 
12-10-8-6-4-4-4-4 Front Squat     B) E90S x 8   8 Deadlifts 8 Strict Pull-Ups     or     C) E6m x 4 rounds   2 x 10 Deadlifts 10 Pull-Ups 10 Front Squats   Then Row, Bike or Ski for metres. [vc_row css_animation="" row_type="row"...

Back in the box WOD 1   A) "Charlie's Angels" 19 Lunges 19 Shoulder Taps 19 Kick Sits 19 Situps 19 Snow Angels   B) "Easy Does It" AMRAP in 20 minutes: 20 Box Jumps (24/20") 15 KB Swings (24/16kg) 10 Burpees [vc_gallery type="image_grid" images="22932"...

Change up to the scheduled workout for today. For our last day of Zoom classes Jimmy Millet requested this for his isolation birthday wod, so let's celebrate both occasions with a good workout from a good bloke and...

A) 0 – 6:00 AMRAP 12 Toes-to-Bar 12 Alt DB Snatches 36 Double Unders   B) 8:00 – 14:00 AMRAP 12 DB Thrusters 12 Kick Sits 12 Situps   C) 16:00 – 22:00 AMRAP 3 Wall Climbs 3 Renegade Rows 36 Double Unders   D) 24:00 – 30:00 AMRAP 12 DB Thrusters 12 Lunges 12 Toes-to-Bar [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

Sorry for another long post. You should now be able to book in to classes for this Saturday and all of next week. Note the change in start and finish times for each class. This is a trial week...

REMOM x 7 rounds   @ 0, 3, 6, 9, 12, 15, 18 
3 Hang Power Cleans 3 Front Squats 3 Jerks   @ 1, 4, 7, 10, 13, 16, 19 100m Run (200m if you're a greyhound)   @ 2, 5, 8, 11, 14, 17, 20 10 –...

5 rft: 15 HSPU 15 Box Stepups (20/15kg) 15 Pull-Ups 15 Deadlifts (80/55kg) 75 Double Unders   - 25 minute time cap ...

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