All the WODs and Movements!


Workout of the Day

A) 30 Rope Climbs for time

B) 15-12-9
Thruster 60/40kg
21-15-9
SDHP 60/40kg


Met-Con Class

Workout of the Day
A) Sprint Prep work and Warm up
Hops to Sprint
Forwards x 3
Sideways x2/2
Single Leg x3/3

5x Flying Starts
3x 100m increasing (60% , 75%, 90%)

B) 10 Minute Amrap
20 Wall Balls
100m Sprint !

*The focus is the 100m being a full sprint. I dont care how slow you do the wall balls or how many sets. SPRINT ON THE RUN!


Gymnastics Class

Workout of the Day

A) Hollow Body Plank Sliders
10-10-10

B) Hollow to V-Up (feet on Wall Ball) 10-10-10

C) Headstand to Press against wall
5-5-5-5-5

D) Paralette L-sit to Press Up position 5-5-5-5-5