Workout of the Day
January 26, 2020
Sunday 26th January**New Class** 08:15 Arch 1Cardio WODMetcon (Time)75m @ Max Effort Rest 2 Mins 14 rounds StrongWOD
January 24, 2020
Friday 24th JanuaryClasses this weekend due to L1 Seminar. Arch 1 closed. Arch 2:Sat: Team Wod 11:15 & 13:30 - WL & Kids cancelledSun: Cardio 10:00 - StrongWOD 11:15Metcon (Time)In Teams of 5 for time: 5RFT 20x Medball Cleans20/14lbs 20x RKBS 32/24kg 20/15 cals Ski Erg 20x Ab mat sit-ups 20x Box Jumps 24/20"" Time cap 30min
January 23, 2020
Thursday 23rd JanuaryStrict Press (6x6 @60%)Bicep Curls (Drop set - 3 weights, max reps)Bent Over Row (60/40kg)Russian Twists (20/14lb Medball)
January 22, 2020
Wednesday 22nd JanuaryElizabeth (Time)21-15-9 Clean, 135# / 95# Ring Dips61/43kg
January 21, 2020
Tuesday 21st JanuaryMetcon (Time)In Pairs Complete 2RFT: 40x Sandbag Cleans 75/50kg 160x Ab mat situps 320x Double Unders/640 Singles Only 1 partner works at a time. Time cap 35
January 19, 2020
Sunday 19th JanuaryCardio WODMetcon (9 Rounds for reps)IN PAIRS 3 ROUNDS 90s Max kcal bike 30s rest 90s Max wallballs@20/14lb 30s rest 90s Max down ups 3min restStrongWOD
January 20, 2020
Monday 20th JanuaryMetcon (Time)3RFT: 12x C2B Pull-ups 21x Push Jerk 43/29kg 400m run
January 18, 2020
Team WodMetcon (Time)Teams Of 3 4 Rounds,For Time : 120 Kcal Bike 60 Wallballs@20/14lbs 60 Burpees
January 16, 2020
Thursday 16th JanuaryTabata Something Else (AMRAP - Reps)Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.
January 15, 2020
Wednesday 15th JanuaryDeadlift (1RM)AccessoryHip Bridges (3x15 @90/60g)Single Arm DB OH walking lunge (3x15/side @ 22.5/15kg)MetconBanded Crab walk3x20m - tripled orange band