Workout of the Day

Home WOD 19.01.2021

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

 

Warm Up:
5 Inch Worms
10 Air Squats
20 Mountain Climbers
x 5

WOD:
12 Minute AMRAP of:
10 Deadlifts
10 Hang Power Cleans
10 Weighted Squats
10 Shoulder to Overheads

* If doing Single Arm movements, complete 5 Reps on each Arm, or increase the Reps to 10 on each Arm if your Weight is very light.

Options for Today’s WOD:
– Barbell (Max 40/60kg)
– Double KB, DB or Weighted Pack
– Goblet Squats with KB, DB or Weighted Pack
– Single Arm DB, KB or Weighted Pack

* If you do not have kit, complete the following body weight workout:

12 Minute AMRAP of:
10 Alternating Lunges
10 Sit Ups
10 Air Squats
10 Press Ups

 

Core WOD:
30 Seconds of Flutter Kicks
30 Seconds of Arch Hold
1 Minute Plank Hold
1 Minute Rest
x 3

 

Check out the video below for your full Whiteboard Brief!

KB/DB Deadlift Demo

Hang Power Clean Demo

DB Hang Power Clean Demo

Goblet Squat Demo

Front Squat Demo

Push Press Demo

Push Jerk 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