tIMETABLE
Creating Healthier Humans
Our goal is to help you become the fittest, strongest and healthiest version of You possible. Through Functional group fitness classes designed to push you out of your comfort zones in a fun, friendly, community based environment.
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Workout of the Day
STRENGTH
EMOM
2x Toes to Bar 2x Pull Up
1x Negative Pull Up
30sec L-Sit Hold
WORKOUT
5x Rounds for Time:
2x KB Complex (4x Row 4x Clean 4x Thruster)
15x Weighted Sit Ups
WORKOUT
3x Rounds
6x Deadlift 70kgs
6x Devil Press 2x dbs
6x Wall Ball 9kgs
Rest 2mins
3x Rounds
8x Hang P.Clean 50kgs
8x Burpee Over Bar
8x KBSwing
Rest 2mins
3x Rounds
10x Power Clean & Jerk 35kgs
10x Hand Stand Push Ups
100m Run
STRENGTH
Power Snatch
6x1
WORKOUT
4x15m Shuttle Run
30x DB Hang Clean
4x15m Shuttle Run
30x Dumbbell Push Jerk
4x15m Shuttle Run
30m Overhead Lunges
4x15m Shuttle Runs
STRENGTH
Push Press
10@60%
8@70%
6@80%
4@90%
2+ @100%
WORKOUT
4 sets of
3mins On 1min Off
200m Run
8x Toes to Bar
Max Rep DB Snatch
STRENGTH
20mins to find
Power Clean & Jerk
2RM
WORKOUT
EMOM for 12mins
12x Reverse hyper
45sec Plank
15x Ring Rows
4x Box Jump
WORKOUT
In Pairs
30m Overhead Walking Lunge
55x Power Snatch
30m Wheelbarrow
45x Overhead Squats
30m Front Rack Lunge
35x Thruster
30m Sprint
14min CAP
STRENGTH
Deadlift
10@60%
8@70%
6@80%
4@90%
2@100%
WORKOUT
For Time:
15cal Air Bike
21x Pull Ups
15cal Air Bike
15x Chest to Bar
15cal Air Bike
9x Bar Muscle Up
WORKOUT
Otaki Open Workout
30m Overhead Lunge
55x Power Snatch
15m Handstand Walk
45x Overhead Squats
30m Partner Lunge
35x Thrusters
30m Sprint
WORKOUT
3 Sets 40 on 20 off
Push Ups
DB Snatch
Plank
Shoulder Taps
Lunge
20min Stretch at the top of the hill