Workout of the day

  • Shoulder Press 5x2
    Shoulder Press for load:
    #1: 2 reps
    #2: 2 reps
    #3: 2 reps
    #4: 2 reps
    #5: 2 reps
  • Push Press 5x2
    Push Press for load:
    #1: 2 reps
    #2: 2 reps
    #3: 2 reps
    #4: 2 reps
    #5: 2 reps
  • Push Jerk 1x10
    Push Jerk for load:
    #1: 10 reps
  • Fitness Option
    Press
    3-3-3
  • Fitness Option Metcon
    AMRAP in 15 mins of:
    3 Wall Walks
    250m Row
    20 Seated Plate Twist 15kg (10kg)

GPP Workouts

  • For time:
    21 Cal Assault Bike
    3 Rope Climbs
    15 Cal Assault Bike
    2 Rope Climbs
    9 Cal Assault Bike
    1 Rope Climb

    **Women do 15-12-9 for Calories.

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