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    Friday 20th Of May

    Thursday the 19th of May.

    Wednesday the 18th of May.

    Tuesday the 17th of May.

    Monday 16th Of May

    Friday The 13Th of May

    Thursday The 12th of May.

    Wednesday the 11th of May.

    Tuesday 10th Of May

    Monday the 9th of May.

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    Friday The 29th of November

    Strength : 12 mins 1 Sled Push 1 Farmers Carry 3 Man Makers 3 Deadlifts 10 Sec L-Sit 5 Cals Ski Erg Wod : 3rds for Time 70 Double Unders 21 Pull Ups 12 Slam Balls
    117 views

    Thursday the 28th of November

    Strength : Every 3 mins  for 18 mins (6 sets) 4 Bench Press @ 70-80%% 6 Strict Chins 8 DB rows each side Conditioning : For Time 15 Front Squats 50/35kg Run 200m 12 STOH the first 50/35kg Run 200 m 9 Thruster 50/35kg Run 200m 12 STOH 50/35kg Run 200m 15 Front Squats 50/35kg
    119 views

    Wednesday the 27th of November

    Strength : Clean 20 mins to build to a heavy clean * beginners - keep weight light and focus on technique Condtioning : 21-15-9-21 Box Jump overs DB Snatch Time cap 10 mins Core : 3 rds 20 Russian Twist 15 Hollow Rock / hold
    118 views

    Tuesday The 26th of November

    Gymnastics Strength: Accumulate 2 mins hanging in False Grip (rings) False Grip Pull Ups 5x3 Ring Dips 5x3 Working transitions for Muscle Ups Wod : Partner Up 50 Cals 50 T2B 40 Cals Kb Swings 30 Cals 30 Burpees 1 person working 1 resting for all movements except for burpees. Burpees done together at the end
    143 views

    Monday the 25th of November

    Strength : Back Squat 2 X 6 @ 60% 2 X 4 @ 70% 2 X 3 @ 80% Every 2:30 Conditioning : For time Buy in 100 Double Unders/150 Singles+10 Down ups 50   Wall Balls 8/5 Strict Pull ups 40   Wall Balls 8/5 Strict Pull ups 30   Wall Balls 8/5 Strict Pull ups 20  Wall Balls 8/5 Strict Pull ups *Time cap 12 mins
    143 views

    Friday the 22nd of November

    Strength: 10 mins 1 Sled Push 1 Farmers Carry 5 Ring Dips or 10 sec support on rings 1 Heavy Squat Clean 7 Dumbbell Thrusters Wod : 5x2 min rounds with 1 min rest after each 5 Thrusters 20/15kg 10 Burpees over Bar Weight goes up each round in Thrusters and burpees come down by 1 rep each round 1st round 5+10 @20/15kg 5+9@ 30/20kg 5+8@40/30kg 5+7@50/40kg 5+6@60/45kg
    92 views

    Thursday the 21st of November

    Strength : Deadlift 2 X 5 @ 40% 2 X 5 @ 50% 2 X 4 @ 60% 1 X 3 @ 70% 1 X 2 @ 80% 1 X 1 @ 85% 1 X 1 @ 90+% Conditioning : For Time Row 1k or Bike 2 k 50 Airsquats 30 Pullups 20 Push ups *Time cap 10 mins
    118 views

    Wednesday the 20th of November

    Strength : Every 2 mins for 14 mins 1 Snatch DL 1 Snatch Pull 1 Power Snatch 1 OHS Conditioning : Every 2:30 for mins 15 mins  ( 6 rds) 16 DB Snatch 12 Box Step ups with DB 8   Down Ups
    128 views

    Tuesday the 19th of November

    Strength : Strict Press 2 X 6 @ 50% 2 X 4 @ 60% 2 X 3 @ 70% 2 X 2 @ 80% * Superset each set with Ring Rows 5-8 reps ( use box if necessary) Conditioning : Partner up 10 rds for time 30 Double Unders /50 singles 10 Toes to Bar 5   Shoulder to Overhead 60/40kg * you go I go ( one person does full round before other person goes)
    146 views

    Monday the 18th of November

    Strength : Back Squat 2 X 8 @50 % 2 X 6 @60 % 2 X 3 @70 % 2 X 2 @80% Conditioning : Max effort 3 mins Max target Burpee 2 mins rest 3 mins Max Wall Ball 2 mins rest 3 mins Max Metres on Bike erg or Rower * record your score on each movements on whiteboard 😊
    132 views
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