Workout Of The Day

- AMRAP in 5 minutes at each station - rest 2 minutes between stations   A) 12 Wall Balls (9/6kg) 12 Toes-to-Bar   B) 12 Box Jumps (24/20”) 12 Pushups   C) 12/10 Calories 12 KB Front Rack Lunges (24/16kg. 6LH, 6RH)   D) 12/10 Calories 12 KB Snatches (24/16kg. 6LH, 6RH) [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

A) 8 rft:   40 Double Unders (^UB) 5 Front Squats (50/35kg) (^70/50kg)   - 12 minute time cap   B) E2 ½ M x 5 rounds   6 DB-facing Burpees 12 Alt DB Snatches 6 DB-facing Burpees   Or   Power Clean 5-4-3-2-1-2-3-4-5 [vc_gallery type="image_grid" images="29652" img_size="full" column_number="2" grayscale="no"...

Partner WOD   AMRAP in 25 minutes:   800m Row 50 Wall Balls (9/6kg) 40 Pull-Ups 20 Clean and Jerks (60/40kg)   - you go, I go - share reps 50/50 ...

A) Weightlifting   Or   B) 1. For time:   15 Deadlifts 30 Calories 30 Toes-to-Bar 15 Deadlifts 30 Calories 30 Toes-to-Bar 15 Deadlifts   2. Bench Press   8 x 6 ...

A) 0 – 12:00 AMRAP 10 Thrusters (45/30kg) 10 Box Jumpovers (24/20”) 40 Double Unders   B) 16:00 - 28:00 AMRAP 10 Pendlay Rows (45/30kg) 10 Pushups 40 Double Unders ...

A) 10 rft:   5 Burpee Box Jumps (24/20”) 10 KB Swings (24/16kg) 10 Pull-Ups   B) Strict Press 5-4-3-2-1-2-3-4-5 ...

A) Starting at 40% of your Snatch 1RM, 15 minutes to find your max load for the complex:   Snatch Pull + Power Snatch + Hang Snatch   B) EMOM x 12   3 Back Squats [vc_gallery type="image_grid" images="29641" img_size="full" column_number="2" grayscale="no"...

A) Open 12.1 AMRAP in 7 minutes:   Burpees (6” target)   Scaling EMOM x 7: 45 sec Burpees   Buy in each minute with 7 Situps/Strict Leg Raises   B) Rotating EMOM x 5   10 Push Presses   10 Box Stepovers   10 Alt DB Snatches   10 Bent-over Rows [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

E6M x 5   20 Calories (mix of machines) 6-10 Strict Ring dips (sub 15 Banded Tricep Ext) 6-10 Strict Pull-ups 4 TGU or Deadball OTS 10 Wtd Cossacks 6 Abwheel Rollouts ...

A) Weightlifting   OR   B) Partner or solo AMRAP in 35 minutes:   400m Run (500m Row) 200 Double Unders (sub 80 Mtn Climbers) 100 Russian Twists (12/8kg KB) 80 KB Swings (24/16kg) 60 KB Lunges (24/16kg) 40 Pushups 20 Kick Sits 10 Muscle-ups (sub Devils Presses) 1 minute Wall Sit   Scaling: - halve the...

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.