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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Learn how to move your body safely & correctly through our in-depth coaching.

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I was completely new to strength training so it's been awesome to discover what I'm capable of over the last year. There's a great atmosphere at Wild, so many inspiring members and a crew of great coaches, each bringing something different, meaning I've felt supported to grow and progress at my own pace. Love the morning classes, sometimes it's hard to get up, but coming home after a workout to coffee and a sunrise is the best feeling! - Sam Tibbs - Member

 

Workout of the Day

Featured
Wednesday
Wednesday

STRENGTH

1x [ 1 Clean + 1 Hang Clean + 1 Jerk ], pick load

Every 2 mins for 12 mins.

WORKOUT

For 3 cycles:
AMRAP in 3 mins of:
18 GHD Sit-up
then in the remaining time, AMRAP of:
9 Hang Power Cleans, 60/40kgs
7 Shoulder-to-Overheads, 60/40kgs
7 Hang Power Cleans, 60/40kgs
5 Shoulder-to-Overheads, 60/40kgs
5 Hang Power Cleans, 60/40kgs
3 Shoulder-to-Overheads, 60/40kgs

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

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Tuesday
Tuesday

WORKOUT

Donkey Kong

For time:
Run, 400 m
15 Chest-to-bar Pull-ups
15 Wall Balls, 6/9kgs
1x [ Farmer Carry, 7m + 2 Dumbbell Box Step Overs, 24/20 in + Farmer Carry, 7m, 20/15 kg
Run, 400 m
15 Chest-to-bar Pull-ups
15 Wall Balls, 6/9kgs
2x[ Farmer Carry, 7m + 2 Dumbbell Box Step Overs, 24/20 in + Farmer Carry, 7m, 20/15 kg
Run, 400 m
15 Chest-to-bar Pull-ups
15 Wall Balls, 6/9kgs
3x [ Farmer Carry, 7m + 2 Dumbbell Box Step Overs, 24/20 in + Farmer Carry, 7m, 20/15 kg
Run, 400 m
15 Chest-to-bar Pull-ups
15 Wall Balls, 6/9kgs
4x [ Farmer Carry, 7m + 2 Dumbbell Box Step Overs, 24/20 in + Farmer Carry, 7m, 20/15 kg
Run, 400 m
15 Chest-to-bar Pull-ups
15 Wall Balls, 6/9kgs
5x [ Farmer Carry, 7m + 2 Dumbbell Box Step Overs, 24/20 in + Farmer Carry, 7m, 20/15 kg

Time cap: 30 mins

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Monday
Monday

STRENGTH

1x [ 1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat ], pick load

Every 1:30 for 9 mins.

WORKOUT

As many reps as possible in 8 mins of:
2 Alternating Dumbbell Snatches, 32.5/20kgs
2 Lateral Burpee Double Jumps
4 Alternating Dumbbell Snatches,32.5/20kgs
4 Lateral Burpee Double Jumps
6 Alternating Dumbbell Snatches, 32.5/20kgs
6 Lateral Burpee Double Jumps
...

Continue adding 2 reps each round to each movement until time expires.

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Friday
Friday

STRENGTH

9 Push Press, 65% 1RM

Every 3 mins for 12 mins.

WORKOUT

5 rounds, 1 min each, for max reps of:
10 Burpees
max reps in remaining time Bike Calories
Rest 1 min

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Thursday
Thursday

WORKOUT

3 rounds for time of:
Run, 200 m
12 Deadlifts, 100/70kgs
Run, 200 m
Rest 1 min
6 Deadlifts, 100/70kgs
Run, 400 m
6 Deadlifts, 100/70kgs
Rest 1 min

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Wednesday
Wednesday

STRENGTH

1x [ 1 Hang Snatch + 2 Snatches ], pick load

Every 1:30 for 12 mins.

WORKOUT

4 rounds for time of:
8 Hang Power Snatches, 40/30kgs
16 Wall Balls, 6/9kg
48 Double Unders

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Tuesday
Tuesday

WORKOUT

For time:
0:00-5:00:
Air Bike 1000/900m
8 Chest-to-bar Pull-ups
12 Pull-ups
-- then --
5:00-10:00:
Row, 500/450 m
12 Wall Facing Handstand Push-ups
-- then --
10:00-15:00:
Air Bike 1000/900m
8 Chest-to-bar Pull-ups
12 Pull-ups
-- then --
15:00-20:00:
Row, 500/450 m
12 Wall Facing Handstand Push-ups
-- then --
20:00-25:00:
Air Bike 1000/900m
8 Chest-to-bar Pull-ups
12 Pull-ups
-- then --
25:00-30:00:
Row, 500/450 m
12 Wall Facing Handstand Push-ups

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Monday
Monday

STRENGTH

9 Front Squats, 65% 1RM

Every 3 mins for 12 mins.

WORKOUT

As many reps as possible in 10 mins of:
2 Shuttle Runs, 50 ft
10 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
4 Shuttle Runs, 50 ft
10 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
6 Shuttle Runs, 50 ft
10 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in
...

Continue adding 2 Shuttle Runs until time expires.

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Friday

STRENGTH

Deadlift
3RM

WORKOUT

5 rounds for time of:
Run, 200 m
10 Kettlebell Swings, 24/16kgs
8 Burpee-to-Plates
Dumbbell Farmers Carry, 20/15kgs 60m

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Thursday
Thursday

WORKOUT

"Engine Check"

Every 1 min for 20 mins, alternating between:
15/12 Row Calories
15 Box Jump Overs, 24/20 in
max rep Row Calories
max rep Wall Balls, 9/6kgs
Rest 1 min

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