HOME CLASS BOOKINGS +387 60 337 8347
Saturday
29
April 2017

WOD

3 RFT Run, 400 m 21 Kettlebell Swings, 24/16 kg 21 Toes-to-bars Run, 400 m 15 Kettlebell Swings, 24/16 kg 15 Toes-to-bars Run, 400 m 9 Kettlebell Swings, 24/16 kg 9 Toes-to-bars

COMP SQUAD

Rest Day
Friday
28
April 2017

WOD

Back Squat 5-5-5-5-5-5-5 3 Round Barbara 20 Pull-ups 30 Push-ups 40 AbMat Sit-ups 50 Squats

COMP SQUAD

Thursday
27
April 2017

WOD

10min EMOM 5 Chest-to-bar Pull-ups 5 Burpee Bar Touching The Lame 6 6 RFT 6 Snatches, 50/35 kg 6 Box Jumps, 24/20 in 6 Front Squats, 50/35 kg 6 Pistols (Alternating Legs)s 6 Strict L Pull Ups 6 Pike Push-ups

COMP SQUAD

Wednesday
26
April 2017

WOD

Front Squat 3-3-3-3-3-3-3 14min AMRAP 10 Deadlifts, 80/50 kg 10 Overhead Plate Lunges, 20/15 kg

COMP SQUAD

Tuesday
25
April 2017

WOD

The Day Dado Left 12min ALT EMOM 5 Handstand Push-ups 25 AbMat Sit-ups 21-18-15-12-9-6-3 Kettlebell Swing, 24/16 kg Wall Ball, 9/6 kg

COMP SQUAD

Monday
24
April 2017

WOD

10 min AMRAP 10 Burpees 10 Box Jumps, 24/20 in 20 Double Unders 4 RFT 6 Squat Cleans, 50/35 kg 4 Push Press, 50/35 kg 10 Toes-to-bars

COMP SQUAD

Saturday
22
April 2017

WOD

Strung Out/ Backwards Fran For time Run, 1200 m 9 Thrusters, 40/30 kg 9 Pull-ups Run, 800 m 15 Thrusters, 40/30 kg 15 Pull-ups Run, 400 m 21 Thrusters, 40/30 kg 21 Pull-ups

COMP SQUAD

Rest Day
Friday
21
April 2017

WOD

12min ALT EMOM 5 Snatch Balances, 40/30 kg 5 Overhead Squats, 40/30 kg 6 RFT 10 Kettlebell Swings, 24/16 kg 10 Kettlebell Snatches, 24/16 kg Kb Waiters Walk, 24/16 kg, 30 m

COMP SQUAD

Thursday
20
April 2017

WOD

10min AMRAP 12 Alternating Dumbbell Bicep Curls, 15/10 kg 12 Dumbbell Thrusters, 15/10 kg 21-15-9 Snatch, 40/30 kg Ring Dip

COMP SQUAD

21-15-9 Burpee Toes-to-bar
Wednesday
19
April 2017

WOD

10min EMOM 8 Deadlifts, 70/50 kg For time 50 Double Unders 50 Ball Slams, 20/15 kg 50 Pull-ups 150 Air Squats

COMP SQUAD

Tuesday
18
April 2017

WOD

5 RFT 10 Hang Power Cleans, 50/35 kg 10 Wall Balls, 9/6 kg 15min AMRAP 6 Front Squats, 50/35 kg 8 Burpee Box Jump Overs 10 V Up Situps

COMP SQUAD

Monday
17
April 2017

WOD

10min EMOM 10 Air Squat Burpees 6 RFT 10 Toes-to-bars 5 Handstand Push-ups 10 Box Jumps, 24/20 in

COMP SQUAD

3 RFT 10 GHD Sit-ups 20 Back Extension (GHD)s 5 Strict Pull-ups
Saturday
15
April 2017

WOD

Run Forest Run!! 4 RFT 30 Wall Balls, 9/6 kg 20 Pull-ups Run, 800 m

COMP SQUAD

Rest Day
Friday
14
April 2017

WOD

6min EMOM 3 Toes-to-bars 3 Pull-ups 3 Chest-to-bar Pull-ups 5 RFT 5 Power Cleans, 40/30 kg 5 Overhead Squats, 40/30 kg 10 Kettlebell Snatches, 24/16 kg 10 Kettlebell Goblet Squats, 24/16 kg

COMP SQUAD

Thursday
13
April 2017

WOD

6 RFT 8 Dumbbell Push Jerks, 20/15 kg 8 Two Hand Dumbbell Bent Over Rows, 20/15 kg 12min AMRAP 10 Pull-ups 10 Ball Slams, 20/15 kg 5 Dumbell Manmakers, 20/15 kg

COMP SQUAD

Wednesday
12
April 2017

WOD

10min EMOM 8 Front Squats, 50/35 kg 12min AMRAP 10 Overhead Squats, 40/30 kg 10 Bar Facing Burpees

COMP SQUAD

Tuesday
11
April 2017

WOD

6 RFT 12 Wall Balls, 9/6 kg 10 Deadlifts, 70/50 kg 21-15-9 Burpee Kettlebell Swing, 24/16 kg Double Under

COMP SQUAD

Monday
10
April 2017

WOD

12min ALT EMOM 10 Kettlebell Swings, 24/16 kg 7 Burpees 4 RFT 10 Box Jumps, 24/20 in 8 Push Press, 40/30 kg 6 Front Squats, 40/30 kg 4 Handstand Push-ups 2 Rope Climbs

COMP SQUAD