WODs

  • Tracks
  • Blue
Sun Mon Tue Wed Thu Fri Sat

29

30

  • 3 RFT: Power Snatches, Pull-ups, Overhead Squats and Toes-to-bars
  • HIITFit Class - See Notes 8x AMRAP 5 mins: Kettlebell Burpees, Kettlebell Sumo Deadlift High-pulls and Kettlebell Goblet Lunges

31

  • Partner WOD 2 RF-ME: Rows, Double Unders, Air Bikes and Partner Plank And Claps

Jan | 1

  • Happy New Year - Partner WOD AMRAP 20 mins: Rope Climbs, Clean & Jerks, Push-ups and Box Jumps

2

  • "Tabata" - Back Squats, L-Sits, Ring Rows and 2 more : 8 x 20 secs / 10 secs
  • HIITFit Class - See Notes "FGB Style" - Band Ring Dips, Single Db Squat Jumps and Manmakers

3

  • Thruster : 2-3-5-10-2-3-5-10
  • AMReps 7 mins (3,6,9,...): Wall Balls and Burpee Jump + Touches
  • HIITFit Class - See Notes "FGB Style" - Band Ring Dips, Single Db Squat Jumps and Manmakers

4

  • Chipper: Wall Balls, Row Calories, Dumbbell Snatches and 2 more
  • Oly Class - 10:15am - See notes 3 Position Snatch : 1-1-1-1-1-1

5

6

  • Cindy

7

  • 5x 3 mins RemReps: Double Unders, Snatches and Air Bike Calories

8

  • Lifting: Shoulder Press, Push Press and Push Jerks

9

  • "FGB Style" - Sumo Deadlift High-pulls, Push Press and Row Calories

10

  • 3 RFT: Assisted Muscle-ups, Squat Cleans and Box Jumps

11

  • 10 RFT: 10 Meter Shuttle Runs, Dumbbell Front Rack Walking Lunges and Burpees
  • Oly Class - 10:15am - See notes 3 Position Clean + Jerk : 1-1-1-1-1

12

13

  • Power Clean & Push Jerk : 1 Rep Max
  • 2 RF-ME: Turkish Get-ups and Double Unders

14

  • Part 1 AMRAP 7 mins: Thrusters and Pull-ups
  • Part 2 AMRAP 7 mins: Overhead Squats and Toes-to-bars

15

  • AMRAP 20 mins: Wall Balls, Hang Power Snatches, Box Jumps and 2 more

16

  • 3 RFT: Walking Lunges and Burpees

17

  • FT: 400 m, Clean & Jerks, Rope Climbs and 6 more

18

  • AMRAP 18 mins: Deadlifts, Box Jumps and Push-ups

19

20

  • Plank : Max Hold
  • Fran

21

  • AMRAP 20 mins: Strict Knees-to-elbows, Pistols (Alternating Legs)s, and Wall Walks

22

  • AMRAP 15 mins: Double Unders, Snatches, Double Unders and Burpee Over Bars

23

  • 4x 4 mins RemReps: Rows, Wall Balls and Air Bike Calories

24

  • Deadlift : 1 Rep Max

25

  • Partner WOD AMRAP 25 mins: Dumbbell Front Squats, Row / Bike Calories and Rope Climbs

26

27

28

29

30

31

Feb | 1