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
WORKOUT
Teresa’s WOD
20min AMRAP
200m Run
40x Wall Ball
40x Deadlift
40x Squats
40x Hang Clean
200m Run
STRENGTH
Press
5@65%
3@75%
1+ @85%
WORKOUT
3 sets 1min On for Max Reps
Handstand Walk or Shoulder Taps
Box Jump
Russian Dips
Row
Rest
STRENGTH
Bench
5@65%
3@75%
1+ @85%
WORKOUT
3x Rounds for Time:
800m Bike
22x Kettlebell Snatch
11x Ring Row/ Barbell Row
STRENGTH
Power Snatch + Hang Power Snatch + Overhead Squat
7x1
WORKOUT
Annie
50,40,30,20,10
Double Under
Sit Up
STRENGTH
Muscle Up Technique
20mins
WORKOUT
4x Rounds for Time
12x Deadlift
9x Hang Power Clean
6x Hanstand Push Up
3x Ring Dip
STRENGTH
Back Squat
5@65%
3@75%
1+ @85%
WORKOUT
3 sets
3mins On
300m Row
Max Rep Plate Overhead Lunge
6min Rest
STRENGTH
Press
3 @60%
3@70%
3+ @80%
WORKOUT
20x Overhead Sit Up
15x Burpee Box Jump Over
100m Single Arm Overehad Walk
20x Overhead Sit Up
15x Burpee Box Jump Over
200m Single Arm Suit Case Carry
20x Overhead Sit Up
15x Burpee Box Jump Over
400m Run
WORKOUT
Teams of 3
9min AMRAP
15x Sync Pull Ups (2personn sync)
10x DB Devil Press (2personn sync)
5x Clusters 60/40kgs (1 person)
Straight into
9mins
Clean & Jerk
1RM
Combined total weight of best lifts