Category Archives: WOD

Workout of the day

WAKE-UP! COME IN AND TRAIN!

WORKOUT OF THE DAY

STRENGTH

A. Work that booty!

3 x 10 Barbell Reverse Lunge

B.  5x50m Heavy Sled, build weight each round and lets see how much you can pull.

5x50m Farmers Carry

Feel free to superset these movements or take a rest and do them separately.

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FRIDAY MADNESS

WORKOUT OF THE DAY

STRENGTH

5 sets of:

5 Sumo Deadlift

supersetted with

5 Dumbbell Bench Press

CONDITIONING

In pairs, 10 rounds for time alternating full rounds of:

200m Row

10 R Kettlebell Swings 24/16kg

5 Burpee Broad Jumps

KICK-START YOUR WEEKEND

The weekend is a time to chill; to relax; to put aside the stress of the week gone by; to recompose and recover.  It can also be a time to inject some excitement or challenge into your life if your past week has been a bit of a drag.

So why not get into the the gym and hit a workout to kick-start your weekend. Get some happy hormones floating around the body before you embark on a couple of days of doing whatever it is you want to do.

The 7am session is an Open Gym session – a perfect time to grab a few  mates and design your own workout to do together.  Or, come in at 8am and join the class under Coach Reace.  There will be a good mix of strength and cardio in there to get the juices flowing.

The GEO Beach sessions will be back soon.

“The Human Spirit Thrives On Challenge”

– AB

LET’S GET AFTER IT

WORKOUT OF THE DAY

STRENGTH

3 sets of:

8 Weighted Step-ups (light)

CONDITIONING

A. KB flow WOD for quality, 4 rounds of:

10 Single arm thrusters

10 Goblet squat

5 Push-ups

B. Do you know DOMS?

In pairs, alternating full rounds, 8 rounds for time of:

15/10cal AB

10 Clusters 40/30kg

5 Burpees Over Bar

TODAY’S WOD PROUDLY BROUGHT TO YOU BY REACE

WORKOUT OF THE DAY

CONDITIONING

For time:
1km Run
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups
1km Row
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups
1km Assualt Bike
12 G2OH 60/40kg
6 T2B
3 Bar Muscle Ups

*Muscle Up Sub = 6 Pull Ups
T2B sub = 6 Strict Knee Raises

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