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

Running With The Devil

4th May 2021|

Hump Day means to pull heavy from below the knee. Yay deadlifts. Then we light it up with the Devil’s press and a little sprinting.

STRENGTH

Deadlift for load:
#1: 5 reps @ 75%
#2: 3 reps @ 85%
#3: 1 rep @ 95%

Accessory :

x 8 DB Bench Press

x 15 GHD Sit Up

 

11.1

3rd May 2021|

‘Nastics skill then something light fast and tasty from 10 years ago.

GYMNASTICS 

Handstands/ Pull Ups

Every 2 minutes / 5 Rounds
complete :
3 Weighted Pull ups (build)
3 Strict HSPU

WOD

” 11. 1 ”

AMRAP 10

30 Double Unders

15 Power Snatches (35/25)

Front Runner

30th April 2021|

Classes at 730am and 830am today with Coach JS.

PARTNER WOD

” Front Runner ”

AMRAP 20
12/9 Cal Row
7 Front Squat (70/45)

Partner A completes full round while B restsThen switch.
Score is TOTAL REPS

13.4

29th April 2021|

Fridays mean strict pressing over head with some shoulder bullet-proofing built in. Then we tackle a classic Open workout from a few years back. A tasty couplet with heavy clean and jerks and toes to bar.

STRENGTH

Shoulder Press
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3 reps @ 90%

Accessory :

3 x 8 DB Side Raises

3 x 15 Band Pull Aparts

WOD

” 12.4″

AMRAP 7
3-6-9-12-15-18..reps of
Clean and Jerk (60/42.5)
Toes to Bar

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

SCORE is TOTAL reps.

 

Bike Burner

28th April 2021|

A huge day of deadlifting yesterday with a fierce short and heavy metcon sets us up nicely for this triplet interval piece needing some good quad stamina.

WOD

” Bike Burner ”

4 x 4:00/2:00
50 Double Under
25 Wall Ball
Max Cal Bike
*score is TOTAL cals