Due to the high number of participants in all classes and waiting lists we have decided to open up the booking to 20 participants per...

For Time *** Intended Stimulus *** Row + Run @ 2:30/500m or faster Should be hard on the breathing but able to sustain Rx: 1000m Row 400m...

AMRAP in 20 mins *** Intended Stimulus *** Rounds should be complete in 1:00 or less aiming for SDHP should be completed in 1 - 2 sets,...

Conditioning: Run, Row, Ski or Bike 1:40 on / :20 off x 5 2:00 rest 1:40 on / :20 off x 4 3 RFT (15 min TC) *** Intended Stimulus ***...

AMRAP in 12 mins *** Intended Stimulus *** 5 – 8 + rounds Should be fast rounds with short breaks and fast transitions between exercises...

WOD Build Up 4 sets x 5 Front Squats (Build to 70 – 80% 1 rep max) Rest 1:00 between sets Front Squat for Load Every 3:00 perform 5 Front...

For Time (12 min TC) *** Intended Stimulus *** 6:00 – 12:00 min workout. Deadlift should be unbroken every round Wall walks completed in...

Good Evening Members, We are 13 days away from our "Power Hour" event. Its £10.00 / Donation to take part and all proceeds will go...

WOD Prep: 2 sets ·       5 Knees to Elbows / Armpits / Raises ·       200m Bike 3 RFT (16 min TC) ***Intended Stimulus *** Workout should...

AMRAP in 20 mins ***Intended Stimulus *** Should be completing 6 – 8 rounds. The Push Press should be a challenging weight but manage to...

WOD Practice Coach Led ·       10 Walking Lunges ·       5 Mid-Thigh Shrugs ·       5 Mid-Thigh High Pulls ·       5 Mid-Thigh Muscle...

Running Intervals for Time (28 min TC) ***Intended Stimulus *** Don’t pace the runs, run each distance as hard as you would in a workout....

AFAP in 9 mins ***Intended Stimulus *** Should be progressing into the round of 14 Keep moving throughout workout Split reps up into...

Strength 1 – Squat Cleans 4 x 3 reps @ 70 – 80% 3 x 2 reps @ 80 – 90% 2 x 1 rep @ 90%+ 5 RFT (12 min TC – Workout should be fast &...

5 RFT / 30 min AMRAP ***Intended Stimulus *** 3:00 – 4:00 mins per round especially on the first 2-3 round. Reps should be split into 1 -...

For Time Rx: 60/42.5 Scaled: 42.5/30 500m 5 Rounds of “The Chiefs” 400m 4 Rounds of “The Chiefs” 300m 3 Rounds of “The Chiefs” 200m 2...

Warm Up: Coaches Pick 15 mins to Establish 3 Rep Max Deadlift For Time Rx: 102.5 / 80 – 80 / 55 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 –...

Warm Up: AMRAP in 5 mins ·       8 / 6 Cals ·       5 Snatch Grip Shrugs ·       5 Snatch Grip High Pulls ·       5 Muscle Snatches...

Warm Up: Coaches Pick For Time (30 min TC) Rx: (22.5/15 – 9/6) 60 Double Unders 8 Rounds: 8 WBS - 6 Alt DB Snatches - 4 Burpees 60 Double...

Wednesday Week | Wednesday 10/4/24 Warm Up: AMRAP in 5 mins ·       250/200m Row ·       10 Box Steps ·       10 Shoulder Press 5 RFT Rx:...