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Workout of the Day
Rest Day
ON 21 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
REST - Repair ; Eat ; Sleep ; Time

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OPEN BOX
ON 20 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD - In teams of 2, AMRAP in 15 minutes

40 Kettlebell Swings

150 Single Unders

40 Goblet Squats

150 Mountain Climbers

40 Single Arm Kettlebell Thrusters

150 Single Unders

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Strength & Conditioning
ON 19 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD - In Teams of 2- AMRAP in 20 minutes

50 Deadlifts

50 Burpees over the Bar

One Partner Works while other Partner holds Plank

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METCON
ON 18 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD - 5 Rounds for time

21 WBS

15 Box Jumps

9 Push Ups

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Strength & Conditioning
ON 17 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD - AMRAP 18 Minutes

20 Sumo Deadlift High Pulls

20 V Ups

20 Bar Hops

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Strength & Conditioning
ON 16 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD 1 - 5 Sets of 5 Front Squats
WOD 2 - 3 Rounds

20 Dumbell Lunges

50 Double Unders

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METCON
ON 15 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD - 75 Devil's Presses For Time

On the Minutes 10 Sit Ups

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Rest Day
ON 14 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
Sometime Making Progress Means Taking Rest Days -

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Strength
ON 13 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
OPEN BOX -
WOD - In Teams Of 2

60 X Back Squats @ 90 Kilos

60 X Bench Press @ 80 Kilos

60 X Push Jerks @ 70 Kilos

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Strength & Conditioning
ON 12 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD - AMRAP in 15 Minutes

7 DB Push Press ( each Arm)

17 Toes to Bar

27 Double Unders

Skill - Push Press

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METCON
ON 11 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD -

33-27-21-15-9

Box steps weighted

V-ups

No-push burpees

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Strength & Conditioning
ON 10 April 2019 / BY BOMISO GYM & SPA / IN WOD'S
WOD -1 - 2 RM deadlift
WOD-2 - Double Unders- 50-40-30-20-10, Mountain Climbers- 100-80-60-40-20
Warm Up - Mono Structural Workout

2 Round of (10 Sit Ups, 10 Pushups, 20 Bicycle Crunches and 30 sec Plank)

Inch Worm

Monster Walk

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Upcoming Classes on Monday

CROSSDRILL 9:30 AM to 10:30 AM

STEP AEROBICS 9:00 AM to 10:00 AM

CROSSDRILL 8:00 AM to 9:00 AM

PILATES 8:00 AM to 9:00 AM

CROSSDRILL 7:00 AM to 8:00 AM

SPINNING 7:45 PM to 8:45 PM

CROSSDRILL 7:30 PM to 8:30 PM

ZUMBA FITNESS 6:45 PM to 7:45 PM

CROSSDRILL 6:30 PM to 7:30 PM

CROSSDRILL 8:30 PM to 9:30 PM

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