Saturday 8th April 2023 8:00 - 8:20am - Register 8:20 - 8:30am - Workout movement standards 8:30am - WOD Start (Group 1) 8:38am - Group 2...

Group Warm Up: (10 mins) · Fun Warm Up ***Pulse Raiser*** 40 seconds on / 40 seconds off x 6 rounds: · Box Steps · Burpees...

Group Warm Up: (10 mins) · Front Squat Mobility Work · Technique Practice ***Pulse Raiser*** AMRAP in 22 mins: 400m Row / Ski /...

Group Warm Up: (10 mins) · 15/12 Cals · 10 Child Pose to Cobra · 10 Thread Needle · 10 Squats · 10 DB Pull Overs...

Group Warm Up: (10 mins) · Fun Warm Up · Mobility Work ***Pulse Raiser*** 5 Rounds: 600m Row / Ski / 1200m Bike 20 Box jumps 10...

Group Warm Up: (10 mins) · 15/12 Cals · 10 Alt Knee Hugs · 10 S/L Across Body · 10 T-Press Ups · 10 Good...

Well done everyone for last week. So nice workouts in there with different exercises to work on technique and plenty of opportunities to...

Group Warm Up: (10 mins) · Fun Warm Up (Coaches Pick) ***Pulse Raiser*** 50 Rounds for Time: You Go I Go Rounds 1 Maker * 4 Burpees...

Group Warm Up: (10 mins) · Mobility Work · Snatch Technique ***Pulse Raiser*** Join and build your workout for time: 2 Burpee...

Group Warm Up: (10 min TC) · 15/12 Cals · 10 Spider Lunges · 20 Sec Knee Hugs · 10 Knees Side to Side · 10 T-...

Group Warm Up: (10 mins) · Wrist Mobility · Upper Body Mobility · Lower Body Mobility ***Pulse Raiser*** AMRAP in 9: 3...

Group Warm Up: (10 mins) · Snatch Mobility Work · Snatch Technique EMOM x 10 3 Power Snatches / Squat Snatches 6 Rounds for...

I hope you all enjoyed the new class structure we started last week. Well done to everyone who took part in some lovely workouts....

Saturday 18/03/23

Group Warm Up: (10 mins) · Fun Group Warm Up · Mobility for Back Squats ***Pulse Raiser*** AMRAP in 4 mins: Alternating...

Group Warm Up: (10 mins) · Damper 3 – 200m (400m Bike) · 10 Squats · 10 Shoulder Press (Wooden Pole) · 10 Lunges · ...

Group Warm Up: (10 mins) · 30 Skips · 20 Shoulder Press (Wooden Pole) · 10 Wrist Holds (3 sec hold) · 10 Elbows...

Group Warm Up: (10 mins) · Fun Warm Up (Coaches Pick) · Mobility Exercises incorporated ***Pulse Raiser*** WOD: x 10 rounds (23...

Group Warm Up: (10 min TC) · 15/12 Cals · 20 HSKT (Head, Shoulders, Knees & Toes) · 10 Spider Lunges · 10 S/A...

Well done everyone it was a great week in the box for us all and I am glad to see you all taking part in these workouts even though they...