Group Warm Up: Empty Bar Work · Strict Press · Push Press · Push Jerk Go over the differences and the benefits of each WOD...

Group Warm Up: 2 minute Row 20 Front 2 Backs (Band) 30 sec Tricep Stretch (Band) 20 Face Pulls (Band) 10 Squats 30 sec Sumo Hold (Move...

Well done everyone this week had some hard workouts and you all gave it 100% even in this heat. Next Weeks WOD's: Maxi Press - 12/6/23...

Group Warm Up: Group Run Mobility WOD: AMRAP30 Hill Run / 250m Ski / 500m Bike (D10) 3 Rep BB Bear Hill Run / 250m Ski / 500m Bike (D10)...

Group Warm Up: Coaches Pick WOD: 3 mins on / 1 min off x 9 · 3 BMU / JBMU / 5 Strict Pull Ups / 7 Bar Rows · 6 Box Jumps /...

Group Warm Up: Coaches Pick WOD: EMOM25 RXD+ · 2 Out In Runs · 60 Du’s / 100 Skips · 6 Snatches (60/42.5) · Max MB...

Group Warm Up: 3 rounds 10 Cals 10 Good Mornings 10 Hang Power Cleans 10 Shoulder Press Running Clock: 0 – 40 mins 1 Round DT: 12...

Group Warm Up: Group Run 10 Squats 10 Press Ups 10 Sit Ups 10 Back Squat & Behind head Push Press (Empty Bar) 10 Half Burpees 10 Rig...

15 mins: Establish 1 rep Max · Snatch Practice Or · Clean Practice EMOM 1 – 4 mins: · 1 Snatch / Clean @ 70% (2 Sec Pause...

Warm Up Mobility (10 mins) Skills Drills (15 mins) Jump Drills Speed Drills Co-Ordination Drills Phase 1(10 mins) The Set Up The Push...

Well done everyone this week has been a warm one and looks to be the same next week as well. Thank you to everyone who took part this...

Group Warm Up: Group Run 600m Mobility Exercises WOD: For Time 500m – 750m – 1000m - 750m – 500m Run / Row / Ski / Bike (x2) 21 – 18 – 15...

Group Warm Up: Coaches Pick WOD: 5 RFT Rounds 1 – 3 – 5 10/7 Cal Row (Each) 10 Sync DB Snatches (30/20) 15 Alt Box Jumps / Steps (24/20”)...

Group Warm Up: Coaches Pick WOD: EMOM28 · 15/12/10/8 Cal Ski · 15/12/10/8 Cal Bike · 15/12/10/8 Cal Row · Rest · ...

Group Warm Up: Group Run Dynamic Stretches Reaction Game WOD: For Time (Teams of 2) 800m MB/BB Partner Run 28 Snatches 39 Burpee Box Jump...

Group Warm Up: Coaches Pick WOD: 5RFT 12 Push Press 20 Box Jumps / Steps RXD (60/42.5) SCALED (42.5/30) Group Finisher: 3 sets x 10 reps ·...

Group Warm Up: 200m Row 10 MB Squats (Squat to ball for depth) 10 Step Ups 200m Row 20 Calf Pumps 10 Lunge & Twist 200m Row 10 MB...

Well done for your efforts again this week in the gym. As always your all putting in max effort and we appreciate the hard work. Next...

Group Warm Up: Coaches Pick WOD: 6 RFT Split Reps 50 Squats 7 Bar Muscle Ups 10 Hang Power Cleans RXD (60/42.5) SCALED+ (45/32.5) SCALED...

Group Warm Up: 1 min on / 1 min off 2 mins on / 1 min off 3 mins on / 1 min off 2 mins on / 1 min off 1 min on / 1 min off · You can...