Workout Of the Day

ROOKIE / ALL LEVELS

“Little Dipper”

A.
21-15-9:
Push Jerks
Lateral Barbell Burpees

INTERMEDIATE

“Little Dipper”

A.
Pressing Complex
5 Sets:
1 Push Press
2 Push Jerks

B.
21-15-9:
Push Jerks 60/40 Kg
Lateral Barbell Burpees

ROOKIE / ALL LEVELS

“Flinstones”

A.
AMRAP 20 minutes:
25 Wallballs
20/15 Calorie Row
15 Knees to Elbows
10 Dumbbell Snatches

INTERMEDIATE

“Flinstones”

A.
AMRAP 20 minutes:
50 Wallballs 20/14
40/30 Calorie Row
30 Toes to Bar
20 Dumbbell Snatches 22.5/15Kg

B.
1 Set
Max Strict Handstand Push up

ROOKIE / ALL LEVELS

“WOD and Chill”
Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you!

Sundays are the best, come on down to WOD and Chil

INTERMEDIATE

“WOD and Chill”
Come and enjoy a fun workout you may have missed during the week/seen on the internet, do a benchmark WOD, practice a weakness, or ask the trainer on duty to come up with a workout for you!

Sundays are the best, come on down to WOD and Chil

ROOKIE / ALL LEVELS

“Iron Lotus”

A.
For Time:
400 Meter Team weighted Run
60/40 Calorie Row
60 Box Jump Overs
60 Overhead Squats
60 Hang Power Snatches
60 Overhead Squats
60 Box Jump Overs
60/40 Calorie Row
400 Meter Team weighted Run 22.5/15 Kg

*Teams of 3
*30 Minute Cap

INTERMEDIATE

“Iron Lotus”

A.
For Time:
800 Meter Team weighted Run 22.5/15 Kg
80/60 Calorie Row
80 Box Jump Overs 24/20
80 Overhead Squats 45/30 Kg
80 Hang Power Snatches 45/30 Kg
80 Overhead Squats 45/30 Kg
80 Box Jump Overs 24/20
80/60 Calorie Row
800 Meter Team weighted Run 22.5/15 Kg

*Teams of 3
*30 Minute Cap

ROOKIE / ALL LEVELS

“Steam Roller”

A.
For Time:
25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts

INTERMEDIATE

“Steam Roller”

A.
Tempo Deadlift
Build to a Moderate Single

*Tempo: 5 Seconds Up & Down

B.
For Time:
25/18 Calorie Row, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Row, 25 Sit-ups, 10 Deadlifts

Barbell 125/85 Kg

ROOKIE / ALL LEVELS

“Half-Murph”

A.
For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Squats
800m Run

INTERMEDIATE

“Murph”

A.
For Time:
1600m Run
100 Pull-ups
200 Push-ups
300 Squats
1600m Run

ROOKIE / ALL LEVELS

“Power Wheels”

A.
AMRAP 3:
9/6 Calorie Row
12 Power Snatches

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
8 Power Snatches

Rest 3 Minutes

AMRAP 3:
9/6 Calorie Row
4 Power Snatches

INTERMEDIATE

“Power Wheels”

A.
3-Position Power Snatch
Build to a Heavy Complex

B.
AMRAP 3:
12/9 Calorie Row
12 Power Snatches 40/30 Kg

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
8 Power Snatches 50/35 Kg

Rest 3 Minutes

AMRAP 3:
12/9 Calorie Row
4 Power Snatches 60/40 Kg