Matt’s WOD 1

Warm Up 30 Seconds work, 30 Seconds Rest Side Steps Walk Outs Bear Crawls x3 Rounds   Pyramid Set 1: 1,2,3,4,5,4,3,2,1 Press Ups Squat Thrusts Sit Ups   Pyramid Set…

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Kam’s WOD 1

Warm Up 8 Min AMRAP - Alternate Squat Thrust 10, 20, 30, 40… - Power Jacks 2, 4, 6, 8, 10… - Crocodile Press Ups, 2, 4, 6, 8, 10……

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Emma’s WOD 1

To add intensity, use dumbbells for exercises with * Warm Up 10 Star Jumps 10 Punches 10 Mountain Climbers x3 Rounds   Circuit 1 - 1 Min work / 30 Secs…

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Gio’s WOD 1

2 Min Mobilise Warm Up 20 - High knee sprints 20 - Hill Climbers 20 - High plank shoulder touch 20 - Quarter press ups 20 - Star jumps x3…

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Kysia’s WOD 1

Warm Up: 20 High Knees 10 Squat Thrusts 10 Squat Pulse 10 Butterfly Sit-Ups 5 Walk Outs x2 Rounds   1 Minute work / 30 secs rest 1. Good Morning-Squat…

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Matt’s WOD 2

Warm Up Lunges - 2,4,6 Walk Outs - 2,4,6 Mountain Climbers - 2,4,6   Complete 1-20 Reps of each exercise 1. Quarter Press Ups 2. Leg Raises 3. Lateral Jumps…

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Emma’s WOD 2

Warm Up 10 Star Jumps 10 High Knees 10 Heel Flicks 10 Walk Outs x3 rounds   Pyramid Sets - All Reps: 2,4,6,8,10,8,6,4,2   1) Upper Body - Press Ups…

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Kam’s WOD 2

Warm Up   Upper Body 10 Momentum Push Ups 10 Wide Arm Press Ups 10 Diamond Press Ups (Complete 3-5 Round)   Lower Body 10 Lunges 10 Front Squats 20…

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Gio’s WOD 2

2 Min Mobilise Warm Up 20 - High knee sprints 20 - Squat Thrusts 20 - High plank shoulder touch 20 - Quarter sit ups 20 - Star jumps x3…

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