Technical Session Power Cleans Skill Session Strict Pull Ups WOD EMOM x 18 5 Power Cleans (80/55) 12 / 9 Cals 5 Strict Pull Ups + 10...

Technical Session Double DB Hang Clean & Jerk WOD Every 90 secs x 10 rounds 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1: Double DB Hang Clean...

Skills Session Toes to Bar Burpee Box Jumps Goblet Squats WOD For time: 1200m Run (Together) 16 rounds: Alt rounds 8 Toes to Bar 8 Burpee...

Skills Session Double Unders WOD 3 mins on / 3 mins off x 6 rounds 500m Row Max WBS (9/6) 500m Ski Max Double Unders 1000m Bike Max Burpees

Technical Session Back Squats WOD Every 4 mins x 8 rounds: 1 Back Squat (90%) 12 Bench Hops 1 Out - In Run

Technical Session Squat Snatch Skills Session Muscle Ups WOD 9 - 7 - 5 reps: Muscle Ups Squat Snatches Surprised Fitness Its a surprise. TBC

WOD Breakdown Movement breakdown Scaling Options WOD For time: 50 Box Jumps (24/20) 50 Jumping Pull Ups 50 KBS (24/16) 50 Walking Lunges...

Squat Cleans Technical Breakdown WOD 3 Rounds for time: 30 Squat Cleans (42.5/30) 30 Pull Ups 800m Row

WOD 3 Rounds for time: 10 Double DB Hang Power Cleans (22.5/15) 20 Walking Lunges Surprised Fitness: TBC

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...