Workout Of The Day

A) E2M x 6   10 Deadlifts @ 60% 10 Bench Presses @ 60%   B) For time:   50-40-30-20-10 Calories   25-20-15-10-5 Burpee Box Jumpovers (24/20”)   - 20 minute cap ...

Rotating EMOM x 32 minutes   1. 15/12 Calories 2. 12 DB Hang Lunges 3. 6 Power Snatches 4. 3 Wall Walks ...

Public holiday class times: 6am 7.10am 8.30am (no afternoon classes)   A) Alt. EMOM x 12   1: 6 Muscle-Ups   2: 6-5-4-3-2-1 Power Cleans - touch’n’go sets   B) 4 rft: 200m Run 10 DB Power Cleans (2 x 20/15kg) 15 Toes-to-Bar   - 10 minute cap [vc_gallery type="image_grid" images="31846" img_size="full" column_number="2"...

Please note that the class times for the public holiday on Wednesday will be 6am, 7.10am and 8.30am (no afternoon classes)   A) EMOM x 12   1 - 6: 5 OHS   6 - 12: 5 Front Squats   B) E1½M x 10   1 - 5: 5 Strict Pull-Ups 5...

Please note that the class times for the public holiday on Wednesday will be 6am, 7.10am and 8.30am (no afternoon classes)   For time   10 rounds of:   40 Double Unders 10 Front Rack Lunges (45/30kg) 5 Strict HSPU   Then 1000m Row [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...

5 rft:   400m Run 5 Squat Cleans (92.5/62.5kg) 10 Box Jumps (24/20”) 15 Pull-Ups   - rest 2 minutes ...

A) - 5 rounds - 2 minutes per round - 1 minute rest between rounds   Min 1: Max Shuttles Min 2: Max Wall Walks   B) 3 rft:   12 DB Box Stepovers (2 x 20/15kg DBs. 24/20”) 12 Bar Muscle-Ups [vc_gallery type="image_grid"...

Weightlifting - light skill   or   Conditioning   For time:   1200m Run 40 DB Hang Snatches (2 x DBs) 40 DB Push Presses 800m Run 30 DB Hang Clean and Jerks 30 DB Front Squats 400m Run 20 DB Devils Presses 20 Renegade Rows (no pushup) [vc_gallery...

A) Alt. EMOM x 12   1: 12 KB Front Rack Lunges (2 x KBs)   2: 5 Strict Presses   B) For time:   21 – 15 - 9   Deadlifts (142.5/102.5kg) Burpee Box Jumpovers (24/20”) ...

For max reps   5 min. Back Squats (102.5/70kg) 5 min. Strict Pull-Ups 5 min. Dips   3 min. Back Squats 3 min. Pull-Ups 3 min. Deficit Pushups (4/2”)   2 min. Back Squats 2 min. Ring Rows 2 min. Pushups [vc_gallery type="image_grid" images="31749"...

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