Workout of the Day

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

Top Shelf

17th January 2021|

We’ll start the day with an on-the-clock barbell complex .The goal here is to build in weight with each set.This serves as a technique primer and a chance to touch some loads that are heavier than workout weight. We’ll follow up this Barbell Complex with “Top Shelf” with a reasonable goal of 3 -5 rounds.


Barbell Complex

On the 1:30 x 6 Sets:
1 Power Snatch
3 Overhead Squats


” Top Shelf ”

21 Wallballs
12 Power Snatches (42.5/30)
15 Toes to Bar
12 Overhead Squats (42.5/30)

Team 12.4/ 12.2

15th January 2021|

Coach Rory is in the house this morning for the repeat of Open workouts 12.2 and 12.4, this time you can grab a mate to suffer with.


” Team 12.4 ”

Pairs – 12 min AMRAP
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (9/6kg to 10/9ft target)
90 Double-unders
30 Bar / Ring Muscle-ups (choose)

Movements must be completed in order.

” Team 12.2 ”

Pairs – 10 min AMRAP (starting on minute 15)
AMRAP in 10 minutes
30 Snatches (35/20 kg)
30 Snatches (60/35 kg)
30 Snatches (75/45 kg)
Max Snatches (95/55 kg)



14th January 2021|

Friday Fun Day. A delightful spin on DT with box jump overs, burpees and pull ups spliced in with your deadlifts, hang cleans and push jerks. Cant wait!


” DelighT ”

12 Box Jump Overs
12 Deadlifts (70/45)
9 Bar-Facing Burpees
9 Hang Power Cleans (70/45)
6 Strict Pull-ups
6 Push Jerks (70/45)


13th January 2021|

The box is heating up. Literally. As classes get bigger, peeps are returning from their holiday break, the programming switches gear to prep the stamina base, and competition for oxygen is what these workouts may feel like in 30 plus degrees of heat!  So coaches advice : carb well the night before ( this promotes better water storage in the muscles) and sleep as much as possible. Alcohol can be reduced if you want to experience your ‘machine’ working at its optimum. Lets start to think about the next 60 days, and the changes we need to make to take our training to the next level.


Barbell Complex

On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press


Barbells may be taken from the rack.


” Blitzen ”

5 Rounds For Time:
20/15 Calorie Row
10 Thrusters (50/35)

CAP 15:00

Studio 54

11th January 2021|

One for the age(d). Another tough Jan 12th test of stamina, skill and ability to embrace the suck.

As we progress through the seasons we need to believe in the ultimate cause : to smash decrepitude upside the head and continue to put in work, make fewer excuses and reward yourself for the work you put in. Ageing is wonderful if done right. Be kind to yourself and enjoy every moment..before we forget it ;-)


” 54 ”

Buy In:

Run 1 Mile


19 Bar Muscle Up

67 Wall Ball (9/6)


54 Power Snatch (50/35)

CAP 40:00

Muscle Ups and Wall Balls may be broken up in any way.


Run : Run 800m/ Row 2km

BMU :  Burpee/ C2B

Snatch : Reduce weight