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
Back Squat
3RM
then 3x5 @85%
WORKOUT
10min AMRAP
*Every 1min complete 5x Wall Ball
10x Box Jump
10x KB Swing
10x KB Front Rack Lunge
WORKOUT
7min AMRAP
7x Pull Ups
14x Overhead Sit Ups
21x Plate Ground to Overhead
Rest 2mins
7min AMRAP
6x Toes to Bar
12x Push Ups
18x DB Snatch
Rest 2mins
7min AMRAP
5x Handstand Push Ups
1x Rope Climb
15x DB Clean & Jerk
STRENGTH
Snatch
10x1
WORKOUT
In teams of 3
Max Distance in 9mins
must be done in 400/300m sprints
STRENGTH
Deadlift
3RM
Then 3x3 @80%
WORKOUT
10,8,6,4,2
Hang Power Clean 40-60kgs (weight increase)
30x Double Under
STRENGTH
Bench Press
3RM
Then
Max Reps at 85%
Strict Pull Ups
between each set
5x Reps
WORKOUT
3x Rounds for Time:
12x Ring Dip
50m Farmers Carry
300m Run
50m Farmers Carry
STRENGTH
Back Squat
5RM
then
3x5 @85%
WORKOUT
12min AMRAP
12Cal Bike
12x Toes to Bar
12x 2x DB Box Step Over
WORKOUT
25min EMOM
16/12cal Row
14x Burpees (no longer than 45sec)
20x KB Swing
100m Run
Rest
STRENGTH
Power Clean
8x2
going every 90sec
WORKOUT
4x Rounds for Time
6x Deadlift 100/80kgs
20x Sit Up
12x True Ring Row
STRENGTH
Clean & Jerk
10x1
Clean Pulls
4x3 @110%
Core Sit Up Reaches
4sets of 20