Workout of the Day
February 15, 2020
Team WodMetcon (Time)Teams of 3 For Time: 3 Rounds 1 works-50 kcal Bike 2 works -40 Synchro DB Goblet Squats @22.5/15kg 3 works -30 Synchro Db Hang Clean + Jerk@22.5/15kg
February 8, 2020
Team WodMetcon (Time)Teams of 4 2k row - max 15 strokes per rotation with 'indoor rowing style' transitions - emphasis on teamwork and communication then 2 sub teams Team 1 - 80 DB snatches between them Team 2 - 80 wall balls between them Switch on completion Then 2k row as above Followed by the 2 sub teams working as above Finish with a 2k row Timecap 40 minutes
February 9, 2020
Sunday 9th FebruaryCardio WODMetcon (Time)20RFT, YGIG 5 Burpee Box Jump Overs 3 DB GTOH 22.5/15kg (10 rnds each)StrongWOD
February 6, 2020
Thursday 6th FebruaryBench Press (1RM)DB front raise (3x12 10/5kg)Banded lat pull downs (3x15 *heavy band)OH Sit Ups (3x15 15/10kg)FinisherPush-ups (2min Max Push-ups)
February 4, 2020
Tuesday 4th FebruaryBench Press (1RM)DB front raise (3x12 10/5kg)Banded lat pull downs (3x15 *heavy band)OH Sit Ups (3x15 15/10kg)FinisherPush-ups (2min Max Push-ups)
February 1, 2020
Team WodMetcon (Calories)Teams of 3 30Min AMRAP 6 TTB 8 Burpees Max kcal Bike
January 31, 2020
Friday 31st January**New Class** 08:15 Arch 1Front Squat (3 Rep Max)Banded lat pull downs (3x20 banded pulls on rig)OH Sit Ups (15/10kg)
January 30, 2020
Thursday 30th January**New Class** 08:15 Arch 1Metcon (Time)In Pairs 6 RFT Alternate movements: 15x Russian Kettlebell swings 32/24kg 10x High Box Jumps 5x HSPU
January 29, 2020
Wednesday 29th January**New Class** 08:15 Arch 1Metcon (Time)In Teams of 4 - 3RFT: 12x Rope Climb 36x Power Cleans 80/50kg Block run Buy Out 100x Burpees over the bar 1 person works at a time Time Cap 35
January 27, 2020
Monday 27th January**New Class** 08:15 Arch 1Metcon (Time)For Time: 100x Deadlift 90/60kg Every time you break 10/8 cals bike Time Cap 30 minutes