Workout of the Day

Workout of the Day2018-07-09T10:31:37+12:00

Grim Reaper

5th January 2020|

Back to full schedule today! We hope you’ve all had a wonderful break (many of you have been putting good work in over the hols) but for now we get our groove back and set some solid goals for the next 3 months.

You will see a slightly different format with only 2 strength pieces/ week with the main focus on preparing well for the WOD. However your SugarWOD app has a “Barbell Club” track which you can follow . Within this track is some very useful accessory work to complete after your daily WOD.

WOD

” Grim Reaper ”

AMRAP 5:
21-15-9:
Overhead Squats (42.5/30)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (42.5/30)
Chest to Bar Pull-ups

Double Zero

4th January 2020|

Our last workout for our restricted schedule. Then from Monday we are back to our regular programming. Big thanks to Coach Arina for running the show then we welcome back Coach Johnny the Shu for the big summer ahead!

WOD

” Double Zero ”

AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (32/24)
60 Double Unders

Quarter Pounder

3rd January 2020|

WOD

” Quarter Pounder ”

2 Rounds:
400 m Run
30 Single Dumbbell Box Step-Ups (60/50 cm)
400 m Run
30 Single Dumbbell Hang Clean & Jerks
400 m Run
30 Single Dumbbell Power Snatches

Rxd: 22.5/15

L3 : 15/10

L2 : 12.5/8

Aleve

31st December 2019|

Open Gym from 8am. One class ONLY today at 930am with Coach Arina

WOD

” Aleve ”

For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (60/42.5)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

Fight Or Flight

30th December 2019|

Great to see the whiteboard full for the restricted schedule before we resume back to full speed on January 6th. Reminder that the gym is CLOSED on the 1st and 2nd of January. 

WOD

” Fight or Flight ”

AMRAP 20:
20 Wallball
20 Hang Power Snatch (42.5/30)
20 Box Jump (60/50 cm )
20 Front Squat
20/15 Calorie Row