For Time: 21 Power Cleans 21 HSPU / HR Press Ups 500m Row / Ski / 40 Cals AD 15 Power Cleans 15 HSPU / HR Press Ups 500m Row / Ski / 40...

Happy New Year Everyone Hope you all have a great one Next week we start the new year early and we have some exciting workouts for you...

7 Rounds: (1 min on 2 mins off) 5 Thrusters 5 T2B / H2E / KR Max Cals RXD+ (60/42.5) RXD (50/35) Scaled (40/25)

Teams of 3: AMRAP x 10 / 3 mins rest x 3 150 Sync KBS (A&B / B&C / C&A) 150 Sync WBS 150 Sync DB Push Press (1 member must be rowing at...

30 rounds: You Go I Go… 3 Bar Facing Burpees 3 Deadlift Rest 3 mins … 20 rounds: You Go I Go … 3 Bar Facing Burpees 3 Clean & Jerk Rest 3...

AMRAP x 30 A – 200m Row B – 200m Ski Switches Places 20 Ball Over Bar (together @ head height) RXD+ (25) RXD (20) SCALED (15)

In teams of 2: 2 rounds 3 mins on / 3 mins off (A works for 3 mins / B rests for 3 mins) 500/400m Row Max WBS (9/6/3) 500/400m Ski Max...

Teams of 3: 400m Max DB Push Press RXD+ (22.5+/15+) RXD (20/12.5) Scaled+ (15/10) Scaled (12.5/8) Follow the leader format. A completes...

Teams of 3: 2 working 1 resting 5 rounds for time: 9 Cals (Each – 1 working) 12 Partner Deadlift 15 Partner Burpees 18 Partner Box Jump /...

Every 3 mins: The buzzer goes someone from your team must complete a 1 rope climb/ 5 ring rows Teams of 2: AMRAP x 25 25 Present Passes...

Max 5 Teams: Split Class into even teams. Workload per person (x by number of teammates). One working at a time. Start at bottom end of...

10 Wall Walks / Walkout Press Ups 20 Push Press 30 Lunges 40 KBS 50 Du’s / 100 Skips 60 T2B 50 Du’s / 100 Skips 40 Push Press 30 Lunges...

AMRAP x 25 12 HSPU / 12 HR Press Ups 12 Deadlifts 12 Plate GTOH 12 Front Squats RXD+ (60/42.5 & 20) RXD (50/35 & 20) Scaled (40/25 & 10)

5 rounds for time: 15 Burpee Box Jump Overs 20 Sit Ups 25 Squats RXD+ (30/24") RXD (24/20") Scaled (20/16")

Due to the condensation in the gym today we had to change the evening classes to a different workout as it was unsafe to perform the...

1 Rig Run 2 Deadlift 3 BMU 4 SDHP 5 Burpees 6 Cals 7 DB Lunges 8 KBS 9 Goblet Squats 10 DB Snatches 11 WBS 12 DB Thrusters RXD+ (102.5/85...

This week I think we all felt the cold but well done for turning up and taking part especially when we had the coldest temperatures we...

Teams of 2: AMRAP x 6 (3 rounds) Farmers Walk (Length of Gym) 8 OHS 10 Cals RXD+ (24/20 & 50/35) RXD (20/16 & 40/30) Scaled+ (16/12 &...

“Prancer & Cupid” 21-15-9 reps: Thrusters Pull Ups MB Russian Twist (reps each side) 5 mins rest 10 Rounds for time: 10 WBS 10 Box Jumps...

30 EMOM - 10 Power Cleans - 10 OH Squats - 20 MB Sit Ups - 10 DB Floor Press with Glute Bridge - 10 T2B /...