Shoulder Press Technical Breakdown Skills Session Pistols Pull Ups WOD AMRAP in 20: 5 Shoulder Press (50/35) 10 Pistols 15 Pull Ups

EMOM x 30 50 Double Unders / 50 Mixture / :40 Single Unders 15 WBS (9/6) 15 T2B 15 Hang Power Snatches (35/25) Rest

Strength Every 3 mins: 5 Back Squats (Increase load) Mini WOD 6 mins on / 2 mins off x 2 750m Row AMRAP: 10 Thrusters (20/15) 10 Burpees

Skills Session Handstand Press Up Breakdown Cardio WOD Every 2 mins x 10 sets 250m Run **Distances can be scaled to suit: 200m Run or...

Power Clean & Push Jerk Technical Practice For Time: 30 Clean & Push Press / Jerk 60 / 42.5 **Every workout can be scaled to suit the...

Good Morning Members, Here is somethings to look forward to this month: System Update Starting from the 1st of July we will be updating...

Every 2:00 mins Lift Power Cleans: 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 AMRAP in 10 mins 20 Walking Lunges 2 Wall Walks 20 Sit Ups 2 Wall Walks

For Time (35 min TC) 100 Pull Ups 400m Run (Together) 42 Thrusters 800m Run (Together) 42 Thrusters 400m Run (Together) 100 Pull Ups

2 Rounds for Time 1000m | 3:00 mins rest 750m | 2:00 mins rest 500m | 1:00 min rest 250m | :30 secs rest Run / Row / Ski / Bike (2x...

Every 12:00 mins the workout changes. (1)   75 Power Snatches (12 min TC) (2)   100 Burpee High Touches (12 min TC) (3)   150 WBS (12 min...

EMOMx20 5 Cals + 5 Burpee Box Jump / Step Overs (AD = 7/6 Cals | Bike 5/4 Cals | Ski 5/4 Cals | Row 5/4 Cals) Heavy Sledge Pushes + Max...

AMRAP in 5 mins / 1 min rest x 4 4 Power Cleans 8 DB Snatches 12 Press Ups

5 Rounds for Time 400m Run 15 Overhead Squats Practice Time Use this time to work towards your goals. If you are unsure on what to work...

For Time 21 Thrusters (Each) 15 Rope Climbs (Split) 15 Thrusters (Each) 11 Rope Climbs (Split) 9 Thrusters (Each) 7 Rope Climbs (Split)...

AMRAP in 7:00 mins / 3:00 mins rest x 4 7 WBS 5 HSPU 3 Hang Snatches 7 SB Over Shoulder 5 Single Leg Squats 3 SDHP 7 MB Clusters 5 BMU’s...

EMOMx30 -        40 Double Unders -        1 Burpee | 1 Press Up | 1 Jumping Jack | 1 Sit Up | 1 Handstand x 3 -        3 Deadlift | 3...

Pick your poison 20:00 mins to establish max metres AFAP in 10 mins: 2 – 4 – 6 – 8 – 10 … etc Out-In Run V – Ups / Tuck Crunches American...

Build to a heavy complex 3 Power Cleans 2 Front Squats 1 Shoulder to Overhead 5 RFT: 5 Deadlift 21 Double Unders / :20 Double Under...

3 Rounds for Time: 25 Push Press 25 Burpees 25 SDHP 25 Pull Ups 25 Back Squats 25 Cals

For Time: 400m Run | 1:00 min Rest 800m Run | 2:00 min Rest 1200m Run | 3:00 min Rest 1600m Run | Score = Total Time Extra: For Time 27 –...