Fitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique Complete as many rounds as possible in 15 minutes: 12 Kettlebell Swings 24/16 10 Box Jumps 8 Pull Ups 6 Push Ups Performance Overhead Squat Build to a 3RM Complete as many rounds as possible in 10 minutes of: 10 Thrusters 50/35 5 Ring Muscle Ups Post load […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 400m Run 10 Toes to Bar 10 Air Squats 10 Push Press 50/35 Post rounds to comments.
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Push Press + 30 sec Hollow Body Hold For Time: 1000m Row 50 Lunges 40 Burpees 30 Dumbbell Snatch 20/12.5 Performance Press 1-1-1-1-1 Increasing Complete as many rounds as possible in 12 minutes of: 30 Double Unders 9 Chest to Bars 3 Snatch 70/45 Post load and scores to […]
CONTINUE READINGFitness Thrusters 8 sets of: Every minute on the minute for 5 reps Complete as many rounds as possible in 12 minutes of: 12 Sit Ups 9 Ring Push Ups 6 Power Cleans 50/35 Performance Thruster 3-2-2-1-1-1 Increasing Complete as many reps in 10 minutes of: 3-6-9-12.. etc Handstand Push ups Squat Cleans 80/55 Ring […]
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 400m Run 30 Box Jumps 30 Wall Balls 30 Kettlebell Swings 32/24 Post rounds to the whiteboard.
CONTINUE READINGWe are closed for Australia Day. Enjoy the day off.
CONTINUE READINGFitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 14 minutes of: Row 250m 10 Ground to Overhead 45/30 50 Double Unders Performance Back Squat 3@80% 2@85% 1@90% 1@95% Complete 3 rounds of: 10 Clean and Jerk 60/40 2 Rope Climbs 20/15ft 10 Overhead Squat 60/40 2 Rope Climbs 20/15ft Post load and […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 150m Medball Sprint 3-6-9-12 of: Pull Ups Push Ups Overhead Lunges 20/15 One partner will complete a whole round of 3s before the next partner will also complete a round of 3s. Once the 3s are completed they will move to the 6s […]
CONTINUE READING