Warm up WOD E.M.O.M. Mins 1 - 5 : 10 - 15 Over Bar squats Min 6 Rest Mins 7 - 12 : 10 - 15 Bar Back Squats Min 13 Rest Mins 14 - 19...

WOD 1 - You Go I Go Rounds 12 Rounds For Time: 15 min TC 7 KBS (24/16) 5 HSPU / Deficit HR Press Up / Push Press 3 Front Squats (75/55)...

EMOM x 12 (Gymnastics) - 3-10 HSPU - 3-10 T2B - 3-10 BMU - 3-10 Pistols OR EMOM x 12 (Weights) 50/35 - 3-10 Push Press - 3-10 Deadlift -...

Complex - Every 90 secs x 6 1 Power Clean 1 Squat Clean 1 Jerk (Split / Push) STRAIGHT INTO Every 90 secs x 3 3 Push / Split Jerk (Hold...

“The Tortoise & Hare” The Tortoise 🐢 300m Run / Row 30 KBS (24/16) 30 Steps 30 Squats The Hare 🐇 Run (Out in Run) 3 Power Cleans...

WOD 1 - FOR TIME 20 Deadlift (60/40) 12 DB OH Lunges (22.5/15) 20 WBS (9/6) 12 DB OH Lunges (22.5/15) 20 WBS (9/6) 12 DB OH Lunges...

Saturday 23/07/22 "Dunlop 65" 65 Cal Row Buy in 5 Rounds of 13 KBS 24/16 kg 13 WBS 9/6 kg 13 SDHP 24/16 kg 13 MB Sit ups 9/6 kg 13 Push...

5 mins on / 2 mins rest x 5 rounds 800m Run (200m Shuttles) 30 Slam Ball Over Shoulder (25/15) (Split as required) Remaining time: Max...

Every 2 mins x 7 sets 3 Clusters (Squat Clean Thruster) Build Each Set WOD - 18 MIN AMRAP 200m Run 30 Disk GTOH (20/10) 10 Bench Press...

10 MIN AMRAP 25 DU’s / 50 Skips 5 Bar Facing Burpees 5 Power Snatches (35-50/20-35kg) Rest 7 RFT 1 Farmers Walk (22.5/15) 7 Pull Ups Rest...

Every 2 mins x 10 sets (5 Rounds Right Arm / 5 Rounds Left Arm) 7 S/A DB Deadlift 7 S/A DB Hang Cleans 7 S/A DB Push Press 7S/A DB Press...

Deadlift Technique Session 5 sets of 3 Reps Across warm up sets 10 - 08 - 06 - 04 - 02

14 Rounds For Time 7 Back Squats 52.5/35 kg 7 Push Press 52.5/35 kg 7 DB Thrusters 22.5/15 kg 7 Pull ups 7 K2E 7 Box Jumps 24"20"

“Thursday Thumper” BBC Build Every 2 mins 5 Sets IE 50 - 55 - 60 - 65 - 70 1 Dead lift 1 Hang Power Clean 1 Front Squat 1 Push Press 1...

“Wicked Wednesday” Squat or Power Snatch Build Squat Snatch 2 - 2 - 2 - 2 -2 OR Power snatch 3 - 3 - 3 - 3 - 3 WOD 15 min AMRAP 10 Power...

Saturday’s as they should be : Looper 3 For time, ten rounds: 2 split jerk (plus 2) 1 run (plus 1)

“Monday Madness” 11/07/22 10 mins WOD warm up/practice/set up 3 x 7 mins Couplets - 3 mins Rest 10 WBS 10 Sit ups 10 SA DB Snatch 22.5/15...

Linear Strength Progression Back Squat 3 x 5 Reps Warm up 2 x 10 x Bar - 1 x 5 - 1 x 3 - 1 x 2 - 1 x 1 The Press or Bench Press 3 x 5...

"Team Friday" 100 Box Steps Shared 20"16" 8 Team Rounds (Alternating Style) of 15 WBS 9/6 kg 15 KBS 24/16 kg 15 MB LRC Sit ups 9/6 kg 15...