Strength Session: Bench Press 3 - 3 - 3 - 3 - 3+ reps Rushing Around 5 Rounds For Time: 20 Russian KBS 400m Run Rx: 32/24kg As...

Due to unforeseen circumstances on a Saturday the format will be the same as a Sunday session 9am Class 10am - 12pm Open Gym Sorry for...

For Time: 500m Row 5 rounds of 5 rep Bear 500m Row 5 rounds of Cindy 5 rounds of 5 rep Bear 5 rounds of Cindy 500m Row 5 rounds of 5 rep...

EMOMx41 • 18/15 Cal Row • 40 Handstand Shoulder Taps* • Rest • 15/12 Cal Row • 15 T2B • Rest Rx: As prescribed Masters Rx: 15/12 Cal Row...

Technical Practice: Power Cleans Team Hotshots 8 rounds for time: (Split reps – Run together) 30 Air Squats 19 Power Cleans 7 Strict...

Kraken AMRAP in 30 mins 800m Run ** Max Unbroken WBS 800m Row Max Unbroken KBS 800m Ski Max Unbroken DB Push Press Rx: 800m 9/6 – 24/16 –...

Technical Practice: Full Snatch (PVC Pipe) Getting Under It EMOMx5 (50 - 75%): 3 Snatch Deadlift Shrugs 2 Snatch High Pulls 1 Muscle...

Technical Practice: DB Seated Shoulder Press Warm Up Sets: Keep light to work on technique then build to starting weight 6 x 10 reps –...

Technical Practice: Deadlift 3 rounds for time: 500m Row 12 Deadlift 21 Box Jumps Rx: Bodyweight 24/20” Masters Rx: 85% Bodyweight ...

Technical Session Push Jerk AMRAP in 20 mins: 3 Power Cleans 4 Push Jerk 5 Burpees 6 Sit Ups 7 Cal Row Rx: 60/42.5 Masters Rx: 42.5/30...

For Time: 20 Back Squats (102.5/70) 40 Toes to Bar 10 Back Squats 60 Calories 5 Back Squats Surprised Fitness: 3 sets for quality 10 DB...

AMRAP in 30 mins: Change WOD Every 10 mins   21 Sync SB Cleans (25/20) 20 Cals Split 15 Sync Squats 14 Cals Split 9 Sync Press Ups 8 Cals...

WOD: 13 Rounds for time 3 Wall Walk 3 Deadlift (60% 1RM) 3 Box Jumps (30/24) 3 Double DB STOH Surprised Fitness: Core

Mobility Work: Front Squats WOD: On a running clock On the 0:00 1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10 reps for time: Pull Ups Front...

Conditioning Work: EMOM 15 ·       15 Cals Bike ·       15 Burpees ·       Rest Scale to suit calories and reps Scaled: 12 or 10 or 8...

Technical Session: Squat Snatch Coach Led (10 mins) Every :20 secs x 20 complete: 1 Squat Snatch (Increase load every 5 lifts) WOD: For...

WOD: 40 secs on / 20 secs off x 30 intervals ·       Row / Ski for metres ·       Atlas Lunges ·       Ski / Row for metres ·       Hang...

WOD: For Time: 10:00 TC 50 Power Cleans (60/42.5) At the top of every minute perform: 10 Box Jumps (24/20”) Strength Session: 7 x 3 reps:...

WOD: 20 Rounds for time: Alternating Rounds 7 Push Press (52.5/35) 100m Run 7 Burpees Surprised Fitness: Sitting about

WOD: 2 rounds for time 500m Row 40 Air Squats 30 Sit Ups 20 Press Ups 10 Pull Ups 90 secs rest 10 Pull Ups 20 Press Ups 30 Sit Ups 40 Air...