This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

    0408 590 530
     

    Daily WOD

    A) “PJ” (1st half only)   For time:   3,3 / 6,6 / 9,9 / 12,12 Clean and Jerks (62.5/45kg) Toes-to-Bar   + 55 Double Unders each round   B ) Partner WOD - you go, I go   5 rft: 200m Run (each) 30 Wall Balls (9/6kg) 20 Alt DB Snatch (20/15kg)   Who doesn't love a...

    14 May, 2021 /

    A) Back Squat 3 x 3 x 90%   - Week 5, day 2   then   B ) 4 x 8 Windmills (4 per side) Weighted Lunges   or   C) AMRAP in 12 minutes: 20/16 Calories 20 Lunges 10 Dips 10 Ring Rows ...

    13 May, 2021 /

    3 x AMRAP in 7 minutes:   A) 3 Rope Climbs 7 DB Thrusters (2 x 20/15kg) 11 V-Ups   B ) 3 Wall Climbs 7 KB Snatches (24/16kg) 11 Box Stepups (24/16kg)   - alt hands each round for the KB   C) 30 Second Plank 7 Hang Power Cleans (60/40kg) 11 Lateral Jumps [vc_row...

    12 May, 2021 /

    A) Power Clean 3 x 8   B ) AMRAP in 20 minutes: 40 Pull-Ups 40 Situps 40 Push Presses (50/35kg) 400m Run   Scaling - partition as required ...

    11 May, 2021 /

    A) Back Squat   3 x 5 x 85%   - week 5, day 1   then   B ) 4 x 8 DB Concentration Curls DB Flys   or   C) AMRAP in 12 minutes: 4 Bicep Curls (30/20kg) 6 Power Snatches (30/20kg) 8 Pushups 100m Run [vc_gallery type="image_grid" images="25937" img_size="full" column_number="2"...

    10 May, 2021 /

    E2M x 6 rounds   A) 15 Wall Balls (9/6kg) 60 Flutter Kicks   B ) 150/120m Row 30 Bicycles   C) 15 Box Jumps (24/20”) 15 Toes-to-Bar ...

    09 May, 2021 /

    A) Back Squat   4 x 3 x 85%   - Week 4, day 2   B ) 5 rft: 10 Burpees 10 Power Cleans (62.5/45kg) ...

    07 May, 2021 /

    AMRAP in 25 minutes:   5 Deadlifts 10 Toes-to-Bar 15 HSPU 30 Double Unders   5 Deadlifts 10 Pull-Ups 15 Calories 30 Double Unders ...

    06 May, 2021 /

    A) Squat Clean   E30S x 15 rounds   B ) For time:   400m Run 21 G2OH (20/15kg plate) 9 Bar Muscle-Ups   400m Run 15 G2OH (20/15kg plate) 7 Bar Muscle-Ups   400m Run 9 G2OH (20/15kg plate) 5 Bar Muscle-Ups   - Compare to Thursday, May 5, 2016. [vc_gallery...

    05 May, 2021 /

    Choose two from the following:   A) E2M x 7   Superset   5 Weighted Dips 30 - 80 Double Unders   B ) E2M x 7   Superset   5 Bench Presses 10 – 20 Wall Balls (9/6kg)   C) Rowing Sprints   7 x 200m   - rest 1 minute between intervals [vc_gallery...

    04 May, 2021 /
    JOIN TODAY

    Enquire Now

    Fill out the form below and we will get back to you as soon as we can.

      This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.