Thursday 1st July 2021
GYM is closed due to LOCKDOWN HOME/PARK WOD 5 x 3 min rounds, each round for time Run 400m 7 Burpee broad jumps Rest the remainder of the...
Wednesday 30th June 2021
GYM Closed due to Lockdown AMRAP in 20 min - either do this with a partner (you go, I go - whole round each) or work:rest 1:1 ie. if one...
Tuesday 29th June 2021
5RM Pause Back Squat (2sec) Then, Max reps, 90% (of 5RM) Primer 3 Rounds every 90sec of: 1 Pause (knee) Squat Snatch + 1 Squat Snatch...
Monday 28th June 2021
WOD EMOM for 15mins of: Min 1: 1 Deadlift, increasing weight Min 2: 5 Bench Presses, increasing weight Min 3: Rest Metcon AMRAP in 16mins...
Saturday 26th June 2021
Team WOD (teams of 3 or 4) 5 x 4-minute rounds for cals on the rower: All team members each complete 10 Alternating DB Snatches 22.5/15kg...
Friday 25th June 2021
"MURPH" For time: Run 1600m Then, 100 Pull-ups 200 Push-ups 300 Squats Then, Run 1600m
Thursday 24th June 2021
EMOM for 12mins of: Min 1: 5 Deadlifts, increasing Min 2: Handstand Hold Practice (either away from or against wall) Min 3: Rest Met Con...
Wednesday 23rd June 2021
6 Rounds every 2 mins of: 1 Squat Clean + 1 Front Squat + 1 Jerk -Increasing weight Met Con For time: 30 Clean & Jerks, 50kg (35kg) 30...
Tuesday 22nd June 2021
HAPPY BIRTHDAY BEN!!!! Complete 1 set every 2 mins of: 4x7 Push Press -Increasing weight Met Con 5 x 2-minute rounds for reps of: 15m OH...
Monday 21st June 2021
WOD 7 Rounds every 90sec of: 1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat -Increasing weight Met Con For time: 15 Pull-ups 80...