-OPEN GYM- Skills Strength Active Recovery Catch Up WOD Calf Raises -AEROBIC_ Air Assault Bike 5 Rounds For Cals 3 min @55 RPM 3 min @65 RPM -ENDURANCE- As for as possible in 12 min: Double KB/DB Front Rack Carry (Every 100m Double KB/DB swing to waist) – Moderate/Heavy Load New monthly feature with the…
Hero WOD Friday – ‘Zachary Tellier’ For Time 10 Burpee – 10 Burpee 25 Press Up – 10 Burpee 25 Press Up 50 Lunges – 10 Burpee 25 Press Up 50 Lunges 100 Sit Up – 10 Burpee 25 Press Up 50 Lunges 100 Sit Up 150 Air Squat Mobility: Dragon Standing Straddle Thread The…
Halloween Team WOD 1000-1200 Open to all levels of fitness so get booked in !!! Don’t forget best costume gets a prize !!! Snacks and refreshments available !!! In Teams (3) 120 Power Clean 120 Cal Row 120 Sand Bag Thruster 120 Pull Up (If more than 3 add 40 reps per athlete) Mobility: Frog…
Open Gym 1200-1400
Mobility:
Double Pigeon
Single Leg Forward Fold
Reverse Shoulders
IN A 5 MIN WINDOW 25/35 CAL ROW 20 DEADLIFT MAX REP BURPEE OVER BAR * -REST 5 MIN- IN A 5 MIN WINDOW 25/35 CAL BIKE 20 MEDBALL CLEAN MAX REP DOUBLE UNDER * -REST 5 MIN- IN A 5 MIN WINDOW 400M RUN (LAP) 20 KETTLEBELL SWING MAX REP BOX JUMP OVER *…
15 ROUNDS FOR TIME
1 SQUAT CLEAN
2 HAND STAND PRESS UP
3 WALL BALL SHOT
-MOBILITY-
FROG
SADDLE
SEAL
SEATED STRADDLE
SEATED TWIST
7 MIN AMRAP
BURPEES…
-MOBILITY-
EXTENDED ARM LIZARD
PIGEON
SUPINE TWIST
TWISTED LIZARD
-OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD CHEST AND TRI’S -MOBILITY- HALF SEATED FROG PIGEON SEAL HALF FORWARD FOLD SUMO SQUAT CHILDS POSE WITH SHOULDERS -AEROBIC TRAINING- 3 ROUNDS FOR CALS (BIKE) 0 MIN 8 BURPEE 1 MIN 6 BURPEE 2 MIN 4 BURPEE 3 MIN 2 BURPEE 4 MIN 2 MIN REST…
HERO WOD FRIDAY
‘DORK’
6 RFT
60 DOUBLE UNDER
30 AMERICAN KETTLE BELL SWING
15 BURPEES
-MOBILITY-
SLEEPING WARRIOR
HALF SADDLE
SADDLE
SEATED FORWARD FOLD
SINGLE LEG FORWARD FOLD
TEAM WOD 1000-1200
-MOBILITY-
BOUND ANGLE
SADDLE
SEATED CROSS SHIN
SEATED STADDLE
