W.O.D.

  • Monday

    Metcon

    For time (22min time cap)

    Row 3km

    every min complete 3 power cleans 60-40kg (start with 3 cleans)

    Strength

    Bench press 6-6-6-6

    weighted lunge 12-12-12 (6 each leg)

  • Friday

    strength 

    Overhead squat 6-6-6-6 (snatch weight from ground)

    Metcon

    6 rounds for time

    5 hang power clean 90 kg

    40m sled push

    5 muscle ups


  • Thursday

    strength

    weighted pull-ups 6-6-6-6

    accumulate 3min l-sit hold

    Metcon

    10 rounds

    30 double unders

    5 deadlift 60-40kg

    5 front squats

    5 shoulder to overhead

  • Monday

    Strength

    Front Squat 5-4-3-2-1

    push press 3-3-3-3-3

    For time

    21-15-9 reps of

    Thrusters 40-30kg

    burpee over bar

  • Monday

    Strength

    Front Squat 5-4-3-2-1

    push press 3-3-3-3-3

    For time

    21-15-9 reps of

    Thrusters 40-30kg

    burpee over bar

  • Saturday

    Strength

    Deadlift 3x3

    Strict press 3x3

    Metcon

    12min amrap

    3 legless rope climbs

    6 handstand pushups

    12 cal assault bike


  • Thursday

    Strength

    Front squat 6-6-6-6

    Kettlebell strict press 6-6-6-6

    Conditioning

    5km row

  • Saturday

    Strength 

    Deadlift 3-3-2-2-1-1

    weighted ring dips 5-5-5

    Metcon

    With a continuous clock

    2min Cal row

    2min max burpees

    2min max dumbell clean & Jerk 

    2min max pull-ups 

  • Friday

    Strength 

    Front squat 3-3-3-3-3

    Metcon

    12min amrap

    3 power snatch 60-40kg

    6 Clean & Jerk 60-40kg

    9 chest to bar pull-ups 

    54 double unders

  • Tuesday

    Conditioning

    6x 400m run (rest 2min between rounds

    Strength 

    every minute for 10minutes

    2 power clean + 2 front squats 

    accessory

    20 Turkish get-ups

  • Saturday

    Metcon

    5 rounds for time

    10 deadlifts 100/70kg

    20 wall balls

    Strength

    Split jerk 4x4

    accumulate 3min L-sit hold

  • Thursday

    Strength

    Snatch 3x3

    Clean 3x3

    Front squat 3x3

    Conditioning 

    2km row

  • Anzac Day

    Our 5:30am class will at 9:30am for our special Anzac Day workout.

    1 round for time

    50 pull-ups 

    400m run

    21 Thrusters 40-30kg

    800m run

    21 thrusters

    400m run

    50 Pull-ups 


  • Thursday

    Strength

    Split Jerk 4-4-4-4 (clean from ground)

    weighted box step ups 12-12-12-12 (6 each leg)

    Metcon

    5 round for time

    300m row 

    10 handstand pushups

    5 ring muscle-ups


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Contact Us

Email Us
2 Flora Street
West Ulverstone TAS 7315
Australia
(0418) 144-237

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