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We run the same programming at all locations, separated into two programs. Fitness and Sport. Some days they are the same, while others they differ, in either load, time domain or complexity of movement. This ensures that we are able to give all of our members a workout suited towards their needs regardless of skill level.

MONDAY WOD

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MON-FITNESS

AMRAP 10

15/12 cal bike

6 TGU s(2/1.5) f(1.5/1)

12 KB swings s(2/1.5) f(1.5/1)

Rest 5

AMRAP 10

15/12 cal bike

6 wall runs

12 GHD situps f(abmat situps)

more
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MON-SPORT

AMRAP 10

15/12 cal bike

6 TGU s(2/1.5) f(1.5/1)

12 KB swings s(2/1.5) f(1.5/1)

Rest 5

AMRAP 10

15/12 cal bike

6 wall runs

12 GHD situps f(abmat situps)

more

TUESDAY WOD

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TUES-FITNESS

Strict Press:

Work to heavy set of 6

-10% x 6

-20% x 6

9 min AMRAP

21 air squats

15 unbroken double unders f(not unbroken)

9 Handstand Pushups f(pushups)

more
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TUES-SPORT

Strict Press:

Work to heavy set of 6

-10% x 6

-20% x 6

9 min AMRAP

21 air squats

15 unbroken double unders f(not unbroken)

9 Handstand Pushups f(pushups)

more

WEDNESDAY WOD

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WED-FITNESS

20 min AMRAP

1000m Ski buy in: f(750m)

3 Muscle Ups f(5 pull-ups)

8 DB Snatches s(50/35) f(35/20)

12 wallballs s(30/20) f(20/14)

more
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WED-SPORT

20 min AMRAP

1000m Ski buy in: f(750m)

3 Muscle Ups f(5 pull-ups)

8 DB Snatches s(50/35) f(35/20)

12 wallballs s(30/20) f(20/14)

more

THURSDAY WOD

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THURS-FITNESS

Every 90 secs for 12 Sets

Hang Power Clean + Hang Squat Clean

***building***

For time:

Run 400m

Walking Lunge 25m

15 burpee box jump overs s(30/24) s(24/20)

Walking Lunge 25m

Run 400m

more
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THURS-SPORT

Every 90 secs for 12 Sets

Hang Power Clean + Hang Squat Clean

***building***

For time:

Run 400m

Walking Lunge 25m

15 burpee box jump overs s(30/24) s(24/20)

Walking Lunge 25m

Run 400m

more

FRIDAY WOD

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FRI-FITNESS

5 Sets - 3 min AMRAP

6 Shoulder to OH s(135/95) f(95/65)

12 Toes to bar f(knee raises)

6 Shoulder to OH s(135/95) f(95/65)

Max cal Row in time remaining

***Rest 3 min***

more
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FRI-SPORT

5 Sets - 3 min AMRAP

6 Shoulder to OH s(135/95) f(95/65)

12 Toes to bar f(knee raises)

6 Shoulder to OH s(135/95) f(95/65)

Max cal Row in time remaining

***Rest 3 min***

more

SATURDAY WOD

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SAT-FITNESS

25 min Partner AMRAP

100 Cal Bike

75 Burpees over the Bar

50 Chest to bar f(Pullups)

25 Squat Cleans s(165/115) f(135/95)

***1 person working at a time***

more
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SAT-SPORT

25 min Partner AMRAP

100 Cal Bike

75 Burpees over the Bar

50 Chest to bar f(Pullups)

25 Squat Cleans s(165/115) f(135/95)

***1 person working at a time***

more