WORKOUT OF THE DAY

WOD stands for "Workout Of the Day". It is on this page that you will be able to see the WOD for the upcoming day.

 

RX = Required Movement and Weight. This option means you'll be performing all the movements the way it is written. 

SCALED = Regressed movements to suit someone who cannot perform the RX. This option isn't an easier option as you still feel the exact same way the RX members do. It just means that you will be able to finish the WOD and say that you have given it your all.

M = Modified. Modified movements or WODs are for the people who can do a bit of the scaled option and a bit of the RX option. This just means that the required WOD has been changed to suit the person's needs. If you are nursing an injury, recovering from an old injury or someone who cannot perform certain movements in the WOD, please ask the Coach to give you an alternative. 

 

Regardless of whether you are an RX person or a scaled person, we are proud of you NO MATTER WHAT!  

MONDAY

STRENGTH

Power Snatch

5 Sets x 3 Reps

RX WOD

10 Rounds for Time

20 Double Unders

10 Hang Cleans @45/30k

Scaled WOD

10 Rounds for Time

40 Skips

10 Hang Cleans 

TUESDAY

STRENGTH

Hang Clean

5 Sets x 3 Reps

RX WOD

5 Rounds for Time

9 Power Snatch @50/35k

20 Wall Balls @9/6k

Scaled WOD

5 Rounds for Time

9 Power Snatch / Alt DB Snatch

20 Wall Balls

WEDNESDAY

RX WOD

For Time

Buy In 400m Run / 500m Row

Then 5 Rounds

15 Pullups

20m KB OH Lunge @16/24k

For Time

Buy In 2 Minute Run / Row

Then 5 Rounds

15 Jumping/Band Pullups/Ring Rows

20m Lunge 

TABATA AFTER BURNER

DB Russian Twists

V-Up with DB

DB Boat with Under Knee Pass

Plank DB Lateral Pulls

THURSDAY

RX WOD

5 Rounds for Time

20 Wall Balls @9/6k

20 Russian KB Swing @24/16k

20 BF Situps

Scaled WOD

5 Rounds for Time

20 Wall Balls @9/6k

20 Russian KB Swing @24/16k

20 BF Situps

TABATA AFTER BURNER

Plate Plank with Knee Tucks

Plate Plank with Swipe in/out

FRIDAY 

STRENGTH

Front Squat

4 Sets x 5 Reps

RX WOD

20 Min AMRAP

10m Hand Stand Walk

8 Muscle Ups

4 Power Cleans @80/60k

Scaled WOD

20 Min AMRAP

10m Bear Crawl

8 Jumping Muscle Ups/Chest to Bar Pullups / Ring Rows / Dips

4 Cleans 

SATURDAY

RX WOD

For Time

1.6k Run/2k Row

20 Wall Balls @9/6k

10 Toes to Bar

5 Dedlift @100/70k

800m Run/1k Row

20 Wall Balls @9/6k

10 Toes to Bar

5 Dedlift @100/70k

200m Run /250m Row

20 Wall Balls @9/6k

10 Toes to Bar

5 Dedlift @100/70k

Scaled WOD

For Time

4 Minute Run / Row

20 Wall Balls 

10 Toes to Rig / Knee Raises

5 WB Dedlift

2 Minute Run / Row

20 Wall Balls 

10 Toes to Rig / Knee Raises

5 WB Dedlift 

1 Minute Run / Row

20 Wall Balls 

10 Toes to Rig / Knee Raises

5 WB Dedlift