Workout of the Day

Home WOD 15.01.2021

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

 

Here is Friday’s Home WOD!

Warm Up:
20 Seconds of Plank Hold
10 Seconds Rest
20 Seconds of Lunges
10 Seconds Rest
20 Seconds of Burpees
10 Seconds Rest
x 3

WOD:
For Max Reps of:
1 Minute of Plank Hold
1 Minute of Burpees
2 Minutes of Plank Hold
2 Minutes of Hang Power Cleans
3 Minutes of Plank Hold
3 Minutes of Weighted Lunges
2 Minutes of Plank Hold
2 Minutes of Hang Power Cleans
1 Minute of Plank Hold
1 Minute of Burpees

Options for Hang Power Cleans:
– Barbell (40/60kg)
– Double DB or KB
– Single Arm DB or KB
(switch arms every 5 Reps)
– Russian Swings
– Jumping or Regular Air Squats

Options for Weighted Lunges:
– Barbell (40/60kg)
– Double DB or KB
– Goblet DB, KB or Weighted Pack
– Single Arm Overhead
(switch arms every 5 Reps)
– Plate Overhead
– Jumping or Regular Alternating Lunges

 

Running WOD:
Run 1 Mile
Rest 1 Minute
x 4

* Scale DISTANCE to 800m if needed
* If can’t measure Distance, Run for 6-10 Minutes, Rest for 1 Minute x 4

 

Check out the video below for your full Whiteboard Brief!

Hang Power Clean Demo

DB Hang Power Clean Demo

Front Rack Lunge Demo

DB Front Rack Lunge Demo

Single Arm Overhead Lunge Demo

Jumping Lunge Demo

Burpee 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