Tuesday 31st December 2019
7:30am class only For Time: 3 Power Cleans 70/50kg 30 Wall Balls 20/14lb 30 Push Ups 3 Power Cleans 85/60kg 30 Wall Balls 20/14lb 30 Sit...
Monday 30th December 2019
5:30am, 6:30am class, Open Gym 4-6pm Back Squat 1RM Test AMRAP in 7 min: 25 double unders 10 burpees 25 double unders 10 pull ups
Saturday 28th December 2019
7:30am Class Partner WOD (tag in and out where you want) For Time, but every 2 min shuttle sprint: 100 Kettlebell Swings 24/16kg 80...
Friday 27th December 2019
7:30am Class and Open Gym 4-6pm Tempo Overhead Squat 5 x 1 (7 seconds down, 7 seconds at the bottom, 7 seconds up) (Taken from floor)...
Tuesday 24th December 2019
7:30am Class Only In Teams of 3 or 4 complete AMReps in 2 min at each station of the following: Assault Bike Calories Tyre Flips Wall...
Monday 23rd December 2019
In 5 min: Run 400m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining C & J 60/42.5kg Rest 5 min In 5 min:...
Saturday 21st December 2019
Christmas Dress Up WOD 12 Days of Christmas 1 Squat Snatch 40/30kg 2 Box Jumps 24/20” 3 Wall Balls 20/14lb 4 Pull Ups 5 Push Press...
Friday 20th December 2019
Deadlift 5-5-5 Deload 1/2 Tabata Mash Up - 4 rounds of 20 sec on, 10 sec off Wall Climbs Dumbbell Snatch 22.5/15kg Sit Ups Team Assault...
Thursday 19th December 2019
DT - 10 rounds with a partner (you go, I go) 12 Deadlift 70/47.5kg 9 Hang Power Clean 70/47.5kg 6 Push Jerk 70/47.5kg
Wednesday 18th December 2019
4 rounds, each for time: 10/7 Cal Row 7 Burpees 14 Wall Balls 20/14lb Sprint to cones Rest between rounds Shredding for the Summer #2 2 x...