Workout of the Day

Workout of the Day 2018-07-09T10:31:37+00:00


18th September 2018|

The hang squat clean when done well is a thing of beauty. Power, speed and accuracy will position you under the bar, and core strength and leg and hip strength will allow you to rise up from the bowels of hell with the earth on your front rack. The workout is based on the benchmark ‘Jackie’ but with the big squatters of the gym getting to the handstands first. A perfect primer for the monster squat Hero wod ‘Manion’ this Sunday at 3pm. Go well.



2 Hang Squat Clean (build)


” Quadzilla ”

Row 1km

50 Front Squat (60/40)


CAP 14


Fight Club

17th September 2018|

Our ‘nastics takes a new direction and goes freestyle. Work on the progressions to get you to new levels in the kipping handstand pushup or the bar muscle up, and get upside down and get walking. Our WOD is a screamer that will have you gasping against the ropes ;-)



Odd : Pull Up/ Bar MU Kipping Practice

Even : HS Hold/Kipping HS/ Walking Practice


” Fight Club ”

Power Clean (42.5/30)


Box Jump Over (60/50)

Pull Up

Assault Bike

3 Rounds

A round is 1 minute at each station with a continuously running clock.  1 minute rest between rounds.
Count reps (calories for bike) and the total is your score.


16th September 2018|

Today we continue building our positional strength with a full component of starting and finishing positions. Then a workout that challenges your integrity of movement when body temperature and heart rate are jacked.



E3M 5R

1 High Hang Power Snatch (pockets)

1 Hang Power Snatch (knees)

1 Power Snatch (floor)

1 High Hang Squat Snatch

1 Hang Squat Snatch

1 Squat Snatch

(Build each round )


” 1984 ”

Run 800 m

19 Power Snatch (50/35)

84 Double Under

19 Power Snatch

Run 800 m

For time.


Partner Painstorm

14th September 2018|

An updated and new and improved Partner Painstorm for your Saturday morning ‘suffering with mates’ session.

“Partner Painstorm “

Run 200 m

7 Power Clean (70/45)

7 Box Jump (75/60 cm)

Row 250 m

7 Push Jerk (70/45)

30 minute AMRAP

* Partner A runs, B power cleans, A box jumps etc


13th September 2018|

Friday Fun Day and we build up to a heavy triple thruster then go after another girl. This time is Karen.

” The only way to finish Karen in a reasonable amount of time is to mentally compartmentalise  the horrifying totality of the task, ignore the mental imperative to stop and just concentrate on the next few reps. When you can do that you’ve learned how to keep moving past the siren song of comfort and relief to the finish..” Greg Amundson.


E2M 5R

3 Thruster


” Karen ”

150 Wall Ball Shots (9/6 kg)

For time.