Hello Everyone We have put all your names and teams on the board. We are still welcoming members to take part in this so please let me...

AMRAP IN 30 MINS: 1000/800m Row 20 S/A DB STOH 50 DU’s / 100 Skips 2000/1600m Row 40 S/A DB STOH 100 DU’s / 200 Skips 3000/2400m Row 60...

In pairs: one working at a time. Exact rep split not required. Simply keep pumping out reps. 30 MIN AMRAP 300m Run / Row 40 Toes 2 Bar 40...

Partner Workout Alternating Exercises 10 x 3 mins / 1 min rest MIN 1 - SDHP (28/20) MIN 2 - CAL ROW MIN 3 - DU’S / SKIPS REST FORMAT A B...

Partner Workout AMRAP IN 5 MINS: 150m Row 15 Thrusters 15 Press Ups AMRAP IN 5 MINS: 120m Row 12 Thrusters 12 T2B AMRAP IN 5 MINS: 90m...

Partner WOD 30 min AMRAP Shared Reps 10 Burpee Box Jumps 24 - 30"/20 - 24" 20 Devil's Press 22.5/15 kg 30 Cal Row 40 WBS 9/6 kg Devil's...

Deadlift Warm up 10 - 08 - 06 - 04 - 02 Deadlift Ladder 5 - 5 - 5 - 3 - 3 - 3 - 1 - 1 - 1 WOD 10 min AFAP 1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 -...

HOUSE OF GYMNASTIC HORRORS * Learn the movements * Choose your option * Complete the workout MOVEMENTS - HANDSTAND PRESS UPS - PISTOL...

AFAP IN 4 MINS: 2-4-6-8-10 … ETC Slam Ball Over Bar (25/20) Slam Ball Thrusters (25/20) AFAP IN 3 MINS: Row for distance REST 1 MIN AFAP...

O H S Practice This all about Technique and learning the movement EMOM x 10 mins 3 OHS RX'D - Pick your own weight Scaled 1 - 20/15 kg...

Deadlift Warm up Sets 10 - 08 - 06 - 04 - 02 Over 5 attempts Build to a 2 Rep max WOD 4 Rounds For Time Hill Run 24 KB Sumo Deadlift 12...

Agility Warm Up (working on hand & feet coordination) - High Knees - Heel Flicks - 2x Knee Bounce Ladder Work - 1 foot in - 2 feet in -...

5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerk 1`5 Box Steps 6 HSPU's/12 HR Push ups 9 Pull ups 12 Pistols/Single leg Sit...

Snatch & Clean and Jerk 15 min Warm up/Practice 3 Attempts of each at 1RM

26 min AMRAP Building Run with p kg Ball Team of 3 = 2 balls to end and back 15 Double Deadlift 80/60 kg 15 Synchro Squats (team of 3 =...

AMRAP IN 30 MINS: - 25 Cal Row - Dead Hang from Bar * (switch places) - 25 Push Press - Handstand Hold / Pike Hold * (switch places) - 25...

Thursday Thumper "Filthy Fifty" For Time 50 Box Jumps 24"20" 50 Jumping Pull ups 50 KBS 24/16 kg 50 Alt Lunges 50 Knees To Elbows 50...

"Wicked Wednesday" WOD 1 14 min AMRAP 1 Box Jump - 1 Thruster35/25 kg 2 Box Jumps - 2 Thrusters 3 Box Jumps - 3 Thrusters 35 DU's/50...

Strength Build Bench Press 30 mins: General Warm Up Warm Up Sets 10 - 8 - 6 - 4 - 2 reps 5x7 Reps WOD AMRAP in 16 MINS: Buzzer Goes Every...

Warm Up WOD 5x5 Perfect Push Press 5x5 Perfect Kettlebell Swings 5x5 Perfect Box Jumps Coaches Notes 10 mins spent going over Push Press...