Today’s workout of the day is a team wod. The workout will be a surprise so come down at 10am and find out what fun will be in store. Also from next week Andrea will be offering sports massage and Kinesio Taping to members and non members. She will be available for 45min slots on…
Today’s workout of the day is:
MET CON
3RFT
21 Box Jump 24/20
7 Squat Clean 70/50kg
Cash Out
100 double unders
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Today is a rest or skills day. Since there is no Olympic lifting or gymnastics class we will post a workout for both and you can do both or 1 of them. Remember this should be more for practice and not intensity. Olympic lifting Hang snatch find a heavy 2 reps. (This should not be…
Today’s workout of the day is:
STRENGTH
Front Squat
3-3-3-3
MET CON
12min AMRAP
10 Shoulder to Overhead 60/40
10 Bar Facing Burpee’s
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Today’s workout of the day is:
STRENGTH
Overhead Press 2-2-2-2-2
MET CON
5RFT
12 Hang Power Snatch 50/35
12 Plyometric Push Up
200m Run
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Today’s workout of the day is:
STRENGTH
Deadlift 5×5
MET CON
For Time
50 Med Ball Clean Wall Ball 10/8
50 Toes to Bar
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Today’s team workout is: For Time in Team’s of Two: 400m Run/Row 40 DB Push Press 20/15 40 DB Step Ups 24/20 400m Run/Row 30 DB Push Press 30 DB Step Ups 400m Run/Row 20 DB Push Press 20 DB Step Ups 400m Run/Row 10 DB Push Ups 10 DB Step Ups …
Today’s workout of the day is: The Bossman’s idea of finishing the year well. 800M RUN 30 OHS (30/40) 30 AB MAT SIT UPS 30 KETTLEBELL SWINGS (16/24) 30 PISTOL SQUAT (ALT LEG) 30 GTOH (30/40) 30 BOX JUMPS (20/24) 30 THRUSTERS (15/20) 30 PULL UPS 30 OVER BAR BURPEES 30 GOBLET SQUATS (16/24) ….…
Today’s workout of the day is:
Fran
21-15-9
Thrusters (40/30kg)
Pull ups
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Today’s workout of the day is:
In 15mins find a 3rm overhead squat
Then
Burpees
20-19-18-17-16-15-14-13-12-10-9-8-7-6-5-4-3-2-1
Sit ups
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20
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