EMOM Club Programmed By Coach Zak Strength: 1 x 3 reps Strict Press @ 60% 1 x 5 reps Push Press @ Same Weight 1 x 7 reps Push Jerk @ Same Weight AMRAP in 6 mins x 3: 1 min rest between Max Double Unders EMOM 2 Wall Walks Max Burpees Over Box EMOM 2 Ring Muscle Ups / 4 Ring Pull Ups Max Cals Bike / AD EMOM 2 OHS Rx: 42.5/30 & 24/20” Masters: 30/20 & 20/16”

The Only Way Is Up 2:0 Programmed By Coach Aidan AMRAP in 30 mins: 500m 20 WBS 16 Pull Ups 10 Power Cleans Rx: 60/42.5 Masters: 42.5/30

Surprise Attack Programmed By Coach Jim Every 4:00 x 4 400m Run 15 Hang Snatches 4:00 mins Rest Every 4:00 x 4 400m Run 30 WBS Rx: 42.5/30 & 9/6 Masters: 30/20 & 6/3

Strong Mind, Work Hard Programmed By Coach Sandra Gymnastics Skills: 8 mins :20 on / :100 off x 4 rounds Ring L-Sit / Ring Hold Hollow...

Furius Baco Programmed By Coach Megan Barbell Complex: Every 2:30 x 6 (Increase loading) 1 Deadlift + 1 Hang Power Clean + 1 Front Squat...

Dumbbell Devil Programmed By Coach Jim 10 RFT: (40 min TC) 12/9 Cal Row 4 DB Cleans (Right) 4 DB Shoulder Press (Right) 4 DB Devil Press...

Pain Storm Programmed By Coach Neil For Time: Split Reps (45 min TC) 1000m Row 10 rounds Bear 800m Row 8 rounds Bear 600m Row 6 rounds of...

Shambhala Programmed By Coach Megan Strength: Bulgarian Split Squats Every 2:00 mins: 3 reps each leg x 5 sets Increase load where...

A Hell of A Session Programmed By Coach Neil For Time: 35 min TC 200m – 15 Press Ups 200m – 15 Sit Ups 200m – 15 Air Squats 200m – 15...

We All Love a Cindy Variation! Programmed By Coach Sandra EMOMx40: 6 Shuttle Runs 1 Round Cindy Rx Cindy: 5 Pull Ups 10 Press Ups 15 Air...

Cleaning Time! Programmed By Coach Megan Sandbag Clean Technique: 10 mins The Set Up Bury The Hands Explosive Hip Drive The Catch The...

2 The Max! Programmed By Coach Jim 5:00 mins on / 1:00 off x 8 400m Run – Max Cal Row 400m Run – Max Burpees 400m Run – Max WBS 400m Run...

Boss WOD Programmed By Coach Neil 3 RFT: (35 min TC) 20/16 Cals 30 HR Press Ups 20 Toes to Bar 30 Box Jumps 20 SDHP 30 MB Sit Ups (L/R/C)...

Thurty Programmed By Coach Sandra EMOMx5 5 Push Jerk (3 sec pause in catch) AMRAP in 30 mins: Every 5:00 – Starting at 0:00 200m Run...

Full Throttle Programmed By Coach Megan EMOMx10 1 Block Power Clean Start at 65% build to heavy single For Time: Rx (10 min TC) 35/28 Cal...

Climbing Triplet Programmed By Coach Zak For Time: 6 – 5 – 4 – 3 – 2 – 1: Rope Climbs 1 – 2 – 3 – 4 – 5 – 6: Squat Clean & Front Squat...

The Humbler Programmed By Coach Zak Every 3:00 x 7 sets: 1 Deadlift (2x Body Weight) 2 Back Squats (1.5x Body Weight) 3 HSPU / DB Strict...

Carb Killer Programmed By Coach Megan Rowing Intervals: 6:00 min Row (No Feet Straps) 1:00 rest 3:00 min Row (Feet Straps – 2 sec Pause...

Touch Down! Programmed By Coach Neil Tabata: 20 on / 10 off x 8 sets (4 each) Air Squats KBS Push Press WBS Row Metres Rest Format:...

Stumble Programmed By Coach Megan EMOM x 8 (Gymnastics) • 1 Pull Up + 1 C2B + 1 BMU Or • 1 Strict Pull Up + 1 Pull Up + 1 C2B Or • 1...