Workout of the Day

Home WOD 01.03.2021

We are once more running Zoom Classes during Lock Down for our members, check out the weekly timetable below, along with the Meeting ID and Password that you will need to log on!

Monday – Friday:
7:00am
9:30am
12:30pm
4:30pm
5:30pm
6:30pm

Saturday:
9:00am

Meeting ID = 824 1548 9128
Password = 365957

 

Warm Up:
10 Air Squats
5 Press Ups
10 Lunges
5 Inch Worms
5 Burpees
x 3

WOD:
15 Minute AMRAP of:
21 Thrusters
21 Sumo-Deadlift High Pulls
15 Thrusters
15 Sumo-Deadlift High Pulls
9 Thrusters
9 Sumo-Deadlift High Pulls
45 Burpees

Options for today’s WOD:
– Barbell (30/40kg)
– Double DB, KB or Weighted Pack
– Single DB, KB or Weighted Pack (two-handed)
– Single Arm DB, KB or Weighted Pack
(7’s, 5’s, 3’s)
– Switch SDHPs for Russian Swings if needed
– Switch to Air Squats & Press Ups if needed

 

Running WOD:
In 12 Minutes:
Run 1 Mile
Rest Remaining Time
x 4

* Scale DISTANCE as needed (make sure your getting at least 2 Minutes Rest in between intervals)
* If you can’t measure Distance, Run for 6-8 Minutes.

 

Thruster Demo

Single Arm Thruster Demo

Sumo-Deadlift High Pull Demo

 

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp