Wings Elite Fitness

Wings Elite Fitness A community of strong people inspiring one another to work hard, each at their own level. Better mov

08/09/2026

Hi guys! Tomorrow we've got thrusters, and the secret is simple: don't fight the bar—move with it!

As the bar comes down, receive it straight into your squat. Then drive out of the squat and use that momentum to send the bar overhead.

Don't squat... stop... then press.

Make it one smooth movement and you'll save a lot of energy! 💪🔥


AZ Construction



3D Fusion

08/09/2026

Today is all about building your engine! 🔥

We've got 3 rounds for time, with toes-to-bar, wall balls, dumbbell snatches and burpee box jump-overs.

Each round is a sprint. Push hard, finish fast, then recover before you go again.

Choose your dumbbell wisely, move efficiently, and when you hit those final burpees—hang in there and finish strong!

Three rounds. Three sprints. Let's build that engine! 💪🔥

07/09/2026

Tomorrow we've got big sets of toes-to-bar.

Remember: toes-to-bar isn't just an ab exercise. Use your upper body!

Push away from the bar as your legs come up, keep tension through your core, and maintain that smooth rhythm.

Don't just hang and swing.

Push away. Stay tight. Find your rhythm! 🔥

Cinnabar Creative Studio
Harvey World Travel - George & Oudtshoorn

Skinlogic
Daisy Business Solutions George
Greenlink

07/09/2026

We're starting the week with a **full-body strength and conditioning workout!** 🔥

Four stations, one minute each: **strict pull-ups, 6-rep max bench press, sit-ups, and dumbbell goblet squats.**

The goal isn't just to survive round one—choose weights and reps that challenge you, but that you can **maintain across all six rounds**.

Four minutes of work, one minute to recover, for six rounds.

**Pull. Push. Core. Squat. Full body covered!** 💪🔥

06/09/2026

Tomorrow we've got dumbbell goblet squats, and your grip matters!

Don't let the dumbbell hang down with your elbows out. Instead, hold it securely, bring your elbows in and underneath, and keep the weight close to your body.

Use the goblet squat as an opportunity to work on that front-rack position and shoulder mobility.

Elbows in. Chest tall. Better front rack! 💪

04/09/2026

Today's benchmark has two fast couplets, each with a 12-minute cap.

Both are 10-to-1 descending ladders.

First: bike calories + front squats.
Second: rowing + burpees over the rower.

Simple movements, but don't underestimate them!

If you've done these before, you've got a score to beat. If it's your first time, you're setting your benchmark.

And this workout still needs a name... so maybe after Friday, you guys can name it! 😅🔥

03/09/2026

💡 Front Squat
Tomorrow we've got front squats straight after the bike—and I know you're not going to want to pick up that bar! 😅

Don't wait to catch your breath. Pick it up and breathe while you squat.

Stay tall, keep your core tight, and let your knees move forward rather than pushing your hips back and folding forward.

Pick up the bar. Breathe. Stay tall. Keep moving! 💪🔥

03/09/2026

Today is all about high-intensity interval training!

You've got one minute at each station: handstand push-ups, toes-to-bar, sandbag lunges and rowing.

The goal? As many reps as possible!

That's 4 minutes of hard work, followed by 2 minutes to recover, for 5 rounds.

So don't save too much—push hard, recover, and go again.

Four minutes ON. Two minutes OFF. Five rounds. Let's get fit! 🔥

02/09/2026

Hi guys! Tomorrow the rower comes last, so technique is going to matter!

As you come forward, don't collapse too far into your knees and unnecessarily lift your heels.

Think of rowing more like a deadlift than a squat. Drive through the legs and hips, then finish with the upper body.

Better technique = more power with less wasted energy! 🚣🔥


AZ Construction

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Vitant
3D Fusion

02/09/2026

Today gives us a great mix of strength, skill and speed!

We start with an 8-minute EMOM, building towards a heavy power clean or deadlift.

Then it's sprint time: 25 box jump-overs, 10 clean & jerks and 10 muscle-ups.

Each round is a sprint, so the question is: Do you go unbroken, or break those reps up strategically?

Know yourself, choose your strategy, and move fast! 🔥

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No 5 Industrial Street, George Industria
George
6529

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+27827282341

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