Basix Gym Open WOD 22.2 10 min Time Cap 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 RX'D Deadlift 102.5/70...

26 minute AMRAP Team of 2 or 3 12 medball partner sit-ups 12 partner barbell squats - 6 each side Weight to suit partnership : decided by...

10 min AMRAP 07 Push Press 62.5/42.5 kg 07 Pull ups 14 DU's/28 Singles Deadlift Warm up 10 - 08 - 06 - 04 - 02 5 Rounds For Time 2,4,6,8...

BasixGym Open WOD 22.2 10 MIN TIME CAP 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 DEADLIFT BAR FACING BURPEES RXD WEIGHTS MALE - 102.5 KG...

Warm up Sets on the 90 secs 10 - 08 - 06 - 04 - 02 Heavy Squat Cleans 5 x 5 Reps Every 3 mins 15 min AMRAP 15 WBS 9/6 kg 15/12 Cal Row

10 min AMRAP 100 m Row 10 SDHP 60/40 kg 10 Seated DB Shoulder Press 22.5/15 kg Rest 5 mins 5 Rounds For Time 4 Front squats (80 % 1RM) 8...

Part 1 - Gymnastics EMOM X 5 - Strict Pull Ups - Butterfly Pull Ups - Kipping Pull Ups - Negatives - Practice The Movements MIN 1 - 10...

Sunday Strength Session 06/03/22 “Back Squat” Warm up sets 10 - 08 - 06 - 04 - 02 Working sets Build 10 x 2 Reps Lifting every 2 mins

Saturday 05/03/22 20 min AMRAP 15 DB Bench Press 22.5/15 kg 200 m Row 25 Sit ups

BasixGym Open WOD 22.1 AMRAP IN 15 MINS: RXD 3 WALL WALKS 12 DB ALT SNATCHES (22.5/15KG) 15 BOX JUMP OVERS (24/20”) SCALED 3 INCHWORM...

Thursday 03/03/22 Warm up WOD 2 Rounds of Each 30 Secs Row - 30 secs Rest 30 secs Burpees - 30 secs Rest 30 secs DU’s/Singles - 30 secs...

Wednesday 02/03/22 10 mins WOD Practice 3 Sets of Strict Shoulder Press @ ½ BW 3 Sets of Pull ups 3 Sets of Push Press @ ⅔ BW 3 Sets of...

Bench Press or Deadlift Warm up sets 10 - 08 - 06 - 04 - 02 Every 2 mins Complete For 4 sets 05 Paused Reps (Bench Press) on chest or 05...

Monday 28/02/22 10 x 40 secs Row 20 secs Rest WOD 5 Rounds For Time 25/20 Cal Row 12 Burpee Box Jumps 24”20” 15 Pull ups

Sunday BarBell Club Sunday's Lift POWER CLEAN

Partner - up WOD At 0 - 6 - 12 - 18 - 24 mins Both Complete 400 m Run/500 m Row In time remaining complete Max reps of O - Stretcher...

5 mins Work - 1 min Rest # 10 Squat Cleans 50 DU's Max Bar Over Burpees # 10 Bar Over Burpees 50 DU's Max Squat Cleans # 10 SHTOH 50 DU's...

Row Warm up 3 min Row - 1 min Rest 2.5 min Row - 1 min Rest 2 min Row - 1 min Rest 1.5 min Row - 1 min Rest 1 min Row WOD This workout is...

WOD 1 12 min AMRAP 10 SA DB OH Squats (Right) 5 Bar Muscle ups 10 SA DB OH Squats (Left) 15 T2B See Coach for Scaled versions WOD 2 5...

WOD 1 Complete For Time 10 Single Leg Squats 20 Double Unders 20 Single Leg Squats 40 Double Unders 30 Single Leg Squats 60 Double Unders...