top of page

Tuesday Feb 2nd WOD

5 and 6am class are cancelled for Tuesday Feb 2nd.

9:30am and afternoon classes are scheduled as normal. If anything changes, I will post on social media/blog. So please check back if you have any concerns. Thank you!

Strength: Back Squats

4x5 @ 85% of 1RM

Conditioning: 15 Min AMRAP

6 Push Ups

10 Box Jump Overs

14 Deadlifts (RX+225/155)(185/135)(155/115)

62 views0 comments

Recent Posts

See All

Wednesday July 24th Wod

Skill-based Strength:Split Jerk 1. Split Jerks: 5 sets x 2 reps @ barbell weight to 65% of Jerk max VIDEO Conditioning: Christmas Eve in July: 12 Days of Barbell 1 Deadlift (95/65) 2 Hang Power Clean

Tuesday July 23rd WOD

Strength: Single Leg Strength - 1. DB Bulgarian Split Squats 5x8 per leg VIDEO 2. Single Leg KB DL (use the rig for balance and keeping good form) 5x8 per leg 20 Minute AMRAP 15 Front Squats (135/95)(

Monday July 22nd WOD

Strength; Shoulder Press 5x5. @ 65%-75%. Increase weight each set Conditioning; For Time. As fast as possible there is 5&6am class! 21-15-9 reps of: push press pull ups with 200m run after each round


bottom of page