Workout Of the Day

INTERMEDIATE

“Diane”

A.
21-15-9:
Deadlifts 102/70Kg
Handstand Push-ups

B.
Body Armor
3 Sets:
7 Seated Single Arm Arnold Press (each side)
0:30 Ring Plank Hold
14 Weighted Abmat Sit-ups

INTERMEDIATE

“Four Loko”

A.
Pausing Front Squat Complex
Build to a Heavy Complex:
1 Pausing Front Squat
1 Front Squat

B.
On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats 75/50Kg

INTERMEDIATE

“Part Time”

A.
3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches 22,5/15Kg
21/15 Calorie Row

INTERMEDIATE

“Air Fryer”

A.
Power Clean and Jerk
Build to a Heavy Single

B.
3 Rounds:
50 Air Squats
10 Power Clean and Jerks 60/40Kg

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