
Weekly Programming 06/01

Let me show you a typical daily workout and that we cater for all fitness levels and experience! No matter the WOD we have a solution for you to help get you to your fitness goals. With over 40 classes a week and 100 hours of Open gym within a 600m2 facility your opportunities are endless.
Strength
Deadlift
3×5 40%, 50%, 60%
Metcon
AMRAP 10min
6 power snatch 35/25
9 OHS 35/25
3 Ring muscle up
Finisher
For time (3min cap)
200 Double under
*5 burpee each time you break
Olympic Lifting
Cluster
5-5-5-5-5
Metcon
For time
1.6 km run
100m walking lunge
400m OH plate carry
75 wall ball
75 sit ups
75 DU
Strength
Barbell bent over row
3 x 5
Super set
Strict pull up
3 x 5
For time
3 Rounds
20 DB hang clean and jerk 22.5/15
20 Toe to bar
20 box jumps
Strength
Back squat
5/3/1 75% 85% 95%
Metcon
AMRAP 10min
2 thruster 42.5/30
2 burpee
4 thruster 42.5/30
4 burpee
6 thruster 42.5/30
6 burpee
8 thruster 42.5/30
8 burpee
10 thruster 42.5/30
10 burpee
continue…..
Finisher
3min
Hollow hold
Olympic Lifting
high hang clean
1-1-1-1-1-1