WOD – Wednesday 21st March
FX – BEAST
Brawl it out in the total sweat storm that is BOXING.
Combine intervals, work against the clock, huff and puff
And feel the burn as you fight it out in this one hour grind.
1. 6 rounds:
6 HSPU, 12 cal bike, 18 pull ups.
2. 20min rotating EMOM:
1st: 10 Wall balls
2nd: 10 Hang power snatches (30/40kgs)
3rd: 10 OHS
4th: Sumo DL high pull
WOD – Tuesday 20th March
FX – WARPATH
You are the weapon and your battle ground the sled track.
Prepare to put your body and your will through the ultimate,
but rare fitness sledging.
Embrace the pain in this deadly cardio and lower body conditioner.
It’ll be a fight, but if you show up and give it all you’ve got,
you’ve already won.
1. 17min AMRAP:
15 hang power cleans 40/60, 10 push press,
5 back squats, 200m run.
2. 3 x 800m row 1:1
WOD – Monday 19th March
FX – PHOENIX
Explosive and fast. Get the heart pumping by giving it
everything you’ve got in short bursts of high intensity
interval training.High energy and highly addictive.
Like a PHOENIX Sometimes you just have to die a little
inside in order to be reborn and rise again as a stronger version of you
WOD – Saturday 17th March
8am – Workout of the week
Challenge winner announced
WOD – Thursday 15th March
FX – ARMOR
Work on activation and structural balance to
bulletproof your body and give it it’s own armour.
Function well, move better and release tension
by mobilising your body. Regenerate, recover and focus
on your body’s health and well-being.
1. 6min AMRAP:
6 box jumps, 12 KBS
2. 8min AMRAP:
5 pull ups, 10 lunges, 15 push press (25/35kgs).
3. 10min AMRAP:
6 pull ups, 6 burpee box jumps, 12 KBS, 12 push press.
WOD – Wednesday 14th March
FX – ALLIANCE
YOU ARE ONE… ONE OF MANY… A TRUE ALLIANCE.
Teamwork makes the dream work.
Divide and conquer the workload as a team.
Your accountability rests with your crew.
Challenge yourself, your crew and your opposing teams.
What team will take out this week’s workout?
1. Pitt street run, 30 thrusters 30/40kgs, 30 V-ups,
William st run, 25 thrusters, 25 V-Ups,
Gough st run, 20 thrusters, 20 V-Ups.
2. 10min AMRAP
2 ring MUs, 10 HPS 30/40kg
WOD – Tuesday 13th March
FX – PRO X
Move like a pro by developing, fine tuning technique
and putting your skills to the test in this skill development workshop.
Come and feel the pump in this Strength and Conditioning workout…
without the huff and puff.
1. 10min EMOM:
2 Hang clean: Build to moderate load and stay on same load for entire EMOM.
2. 8min AMRAP:
3 Bar mus, 9 HPC (35/50kgs), 12/15 cal bike.
3. 12min AMRAP:
1 Rope climb, 10 front squats, 30 Dus
WOD – Monday 12th March
FX – PHOENIX
Explosive and fast.
Get the heart pumping by giving it everything you’ve
got in short bursts of high intensity interval training.
High energy and highly addictive.
Like a PHOENIX Sometimes you just have to die a
little inside in order to be reborn and rise again as a
stronger version of you
WOD- Saturday 10th March
WOW- Workout Session of the Week.