Workout Of the Day

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

INTERMEDIATE

“Row Drop”

A.
For Time:
75/50 Calorie Row
75 Power Snatches 35/25kg
75 Thrusters 35/25kg

75/50 Calorie Row
60 Power Snatches 43/30kg
60 Thrusters 43/30kg

75/50 Calorie Row
45 Power Snatches 50/35kg
45 Thrusters 50/35kg

75/50 Calorie Row
30 Power Snatches 60/40kg
30 Thrusters 60/40kg

75/50 Calorie Row
15 Power Snatches 70/45kg
15 Thrusters 70/45kg

*Team of 3
*Time cap 30 min.

INTERMEDIATE

“Marston”

A.
Deadlift
Build a heavy set of 5

B.
AMRAP 20 minutes:
1 Deadlift 140/90kg
10 Toes to Bar
15 Lateral Barbell Burpees

INTERMEDIATE

“iMax”

A.
Pausing Push Jerk
Heavy Set of 2

*2 Second Pause in Dip & Catch

B.
On the 3:00 x 5 Rounds:
15 Kb Swings 32/24Kg
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

INTERMEDIATE

“Airplane Mode”

A.
2 Rounds:
1k Run
1k Row
50 Wallballs (20/14)

INTERMEDIATE

“Zoolander”

A.
Pausing Power Clean
Heavy Set of 2

*2 Second Pause at Knee & In Catch

B.
AMRAP 15 Minutes:
30 Double Unders
10 Power Cleans 70/45Kg
30 Double Unders
10 Lateral Barbell Burpees

INTERMEDIATE

“Grim Reaper”

A.
Tempo Overhead Squat:
Build to a Moderate Single

*Tempo: 5 seconds down, stand fast.

B.
AMRAP 5 Minutes:
21-15-9:
Overhead Squats 40/25Kg
Toes to Bar

Rest 5 Minutes

AMRAP 5 Minutes:
15-12-9
Thrusters 40/25kg
Chest to Bar Pull-ups