Warm up 10 x Back Squat 20/15 kg 10 x Hang Power Clean 20/15 kg 10 Alt Wrist & Elbow Front Squat Warm up 5 - 4 - 3 - 2 - 1 7 x 2 Reps(...

42 min EMOM Min 1 - 15/12 Cal Row Min 2 - 1 Door out Door in Run Min 3 - 15 KBS 24/16 kg Min 4 - 3 BMU/6 Pull ups/12 Jumping Pull ups Min...

AMRAP IN 10 MINS: (SPLIT REPS) 20/16 CAL ROW 20 DB SNATCHES (22.5/15) 2 MINS REST AMRAP IN 10 MINS: (SPLIT REPS) 20/16 CAL ROW 20 BURPEES...

An opportunity before the class today to practice some skills followed by a tasty team wod on a Thursday PRACTICE WORK (20 MINS) ANY...

Wish it had been my day on. the atmosphere for this wod was only matched by the commitment SHOULDER PRESS BUILD 12 – 10 – 8 – 6 – 4 – 2...

WARM UP WOD 12 MIN AMRAP 5 CALS 5 KBS PLUS ONE REP EACH ROUND WOD 5 ROUNDS FOR TIME 7 POWER SNATCH (52.5 – 35 KGS) 14 BOX JUMP OVERS...

Warm up for Deadlift 10 - 08 - 06 - 04 - 02 3 Rounds For Time 1000 m Row 50 Sit ups 25 Deadlift 85/57.5 kg 2 mins rest between Rounds

Strength of Your Choice

DB Complex: DB Deadlift DB Hang Clean DB Hang Squat Clean DB Push Press AMRAP IN 20 MINS: 250m Row 5 Reps of complex (Each Side*) 200m...

Team Friday Split Reps 2000m Row 150 WBS (9/6) 100 Burpees 50 Thrusters (42.5/30)

For Time: 30 - 20 - 10 DB S/A Hang Clean & Press (22.5/15) DB Step Up & Overs 30 - 20 - 10 T2B or Rig Pikes Cal Row (24/16/8 Ladies Cals)...

10k Row Teams of 4: 200m Sprints 20 minute mark - 20 GTOH

Cluster Build Every 90 secs x 5 Rounds Complete 5 Clusters AMRAP 18 mins 15 Back Squats 60/40 10 Burpees 10 DB Bent Over Rows 22.5/15 2 x...

Every 90 secs complete: 10 Alternating Pistols 10 Shoulder Press (20/15) WOD AMRAP in 20 mins 40/32 Cal Row 30 Press Ups 20 Box Jumps 10...

Sunday Strength Session 03/10/21 “Bench Press” Warm up sets 10 - 08 - 06 - 04 - 02 Working sets 5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 Max effort...

Saturday 01/10/21 “The Power Of Two” (Revisited) 10 - 08 - 06 - 04 - 02 Couplets 400m Run/500m Buy in Back Squat 60/40 kg DB Strict Press...

Team Friday AMRAP in 10 mins: (ALT Rounds) 5 Box Squats (45/35) 5 Half DB Squat Jumps (10/7) 5 Squat Jump & Reach 5 mins rest AMRAP in 10...

20 Mins General Warm Up / Wod Practice ”SUPER LEGS” - AMRAP IN 10 MINS: 10 Squats 10 Lunges 10 Lunge Jumps 10 Squat Jumps 4 mins rest...

Turkish Get Up Practice AMRAP IN 20 MINS: 20/16 Cal Row 15 DB Bench Press 10 Turkish Get Ups Weights Male - (15-22.5kg) Female - (10-15kg)

Warm up WOD Rowing Intervals 10 x 40 secs on - 20 secs rest WOD 20 min AMRAP 10 Burpees 10 Push ups 30 Sit ups 20 Air Squat 1 min Plank