was successfully added to your cart.

Category

Uncategorized

Friday 19/06/2020

By | Uncategorized | No Comments

“Great Escape” Workout:

For time

28-21-15-9

Cal Row/Bike

KB Swing (Half Swing 24/16kg)

Gobletsquat

(*NB! Calories does not decrease, stays at 28/21)


Conditioning:

Every 3min x 3 Rounds

15/10 Cal Bike/Row

15 Burpees

Class Schedule

By | Uncategorized | No Comments

Adjusted class times due to The Battle and Women’s Day:

Monday 07/08-

Normal Times

 

Tuesday 08/08-

Normal Times

 

Wednesday 09/08-

8:00 & 15:00

 

Thursday 10/08-

5:00,6:00,8:00 & 12:30

 

Friday, Saturday & Sunday-

CLOSED

 

 

 

Friday 22/07/2016

By | Uncategorized | No Comments

Friday Workout

 

Strength/ Conditioning

Alternating EMOM

12 Toes To Bar

30 Second Bridge

12 Mins (6 Sets of each )


 

Workout :

15 Mins

3 Rounds For Time

60 Double Unders

45m Farmers Walk 40/32

30 Box Jumps

15 Hang Squat Snatches 43/29

 

Monday 27/06/2016

By | Uncategorized, WOD | No Comments

Monday Workout :

Strength :

Clean Complex …

 

Power Clean + Front Squat x3

Every 2 Mins For 6 Sets

Working up to a heavy set

 


Workout :

4 Rounds

20 Deadlifts 83/55

20 Box Overs

20 Cal Row

2 Mins Rest between each round

20 Mins Cut Off

 

Monday 25/04/2016

By | Uncategorized, WOD | No Comments

Monday workout

Conditioning

25 Min

 

mins 0-15

2 mins Row ( Max Distance )

2 Mins Rest

3 Rounds

when complete . Rest untill 15 min Mark

then

At the 15-25 min Mark

10 Min Amrap

21 Wall Balls

18 Burden Box Overs

15 Deadlifts @83/55