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Whether you are a professional athlete or a fitness novice we will scale the workouts to maximize your progress. You'll receive on-going instruction and motivation from our top quality coaches in every session.

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WOD

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Push Press + Gymnastics

Tuesday, 17 January 2017

Warm-up / Skill

  • - Headstand Hold
  • - Candlestick Pistol / Squat 

Push Press

  • 5x4 @ 85%

24min EMOM - Rotate on the minute (6 rounds)

  • LEVEL 1:
  • 1. 5 Pull up + 10 Kipping pull up (no butterfly)
  • 2. 3 Strict HSPU + 3 Kipping HSPU (2sec hold in bottom and top position)
  • 3. 8 Candlestick Pistols 
  • 4. 50 Double unders 
 
  • LEVEL 2:
  • 1. 15sec Chin over bar hold + 10 Perfect Beat swings 
  • 2. 5 Perfect Press ups + 20sec Headstand/Frog hold 
  • 3. 8 Candlestick Squats 
  • 4. 50 Single unders or scaled double unders 

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