Deadlift Warm up & Technique 10 - 08 - 06 - 04 - 02 15 mins to work towards a 3 Rep max Deadlift (Reset between each Rep) 12 min AMRAP...

dumbbells : 22.5/15 kgs kettlebells (gorilla rows) 24/16 kgs

0-5 mins - General Warm Up 5-15 mins - Group Mobility Warm Up Calf Pumps Inchworms Spider Lunges Cobra 2 Child Pose Squats Front 2 Backs...

Back Squat Warm up 10 - 08 - 06 - 04 - 02 WOD 800 m Row - 20 Back Squat 800 m Row - 15 Back Squat 800 m Row - 10 Back Squat 800 m Row -...

AMRAP IN 15 MINS / 3RFT SHARING THE WORKLOAD 30 CAL AD 25 T2B 20 DB STEP UP OVERS (22.5/15KG – 20/16”) Working in pairs. Complete the...

Cardio Pyramid Row or Airdyne 1 mins Work - 30 secs Rest 2 mins Work - 60 secs Rest 3 mins Work - 90 Secs Rest 4 mins Work - 120 secs...

Hard to believe it is the last month of the year already. Time really does fly. Today‘s WOD: 4 x 7 min AMRAPS 3 mins Rest between AMRAP 1...

0-5 mins - General Warm Up 5-20mins - Group Warm Up & WOD Prep 20-50 mins - WOD 2 mins on / 1 min off x 4 Rounds (3 Sets) 15/12 Cals AD...

“Bear in a Boat” 1 rep Bear Complex 50 cal row 2 rep Bear Complexes 40 cal row 3 rep Bear Complexes 30 cal row 4 rep Bear Complexes 20...

German Volume Training 30 min EMON min 1 - 10 Deadlift 80-100/55-70 kg min 2 - 10 DB Bench Press 17.5-24+/10-17.5 kg min 3 - 10 Pull...

25 min AMRAP 25/20 Cal Row 25 Long Arm Stiff Leg Sit ups 15 Box Jump 24"20" 15 BB Push Press 42.5/30 kg 10 mins Pendlay Row Practice

Team Friday AMRAP IN 26 MINS: 4 Pull Ups 6 Press Ups 8/6 Cals 10 WBS (9/6) Alternating Rounds

STEAM GENERATOR 1 ROUND OF “KETTLEBELL COMPLEX” 50 DOUBLE UNDERS / 75 SINGLE SKIPS 2 ROUNDS OF “KETTLEBELL COMPLEX” 50 DOUBLE UNDERS / 75...

SWEAT Wednesday ”Sweat Fest“ today. Fantastic effort from everyone. SWEAT – 30 MINUTE AMRAP 400/350 M ROW 5 “BULGARIAN BAG BURPEES” 1 RIG...

0-5 mins General Warm Up 5-15 mins WOD Warm Up & Explanation WOD Prep Row 2 mins Wrist Rotations / Waves 10 Bench Pull Backs 10 Squats &...

Deadlift practice Then 20 minute AMRAP 21/15 CALORIE ROW 15 DEADLIFTS @ 100/70 -or- 25 DEADLIFTS @ 60/40 12 HSPU -or- 12 SHOULDER PRESS @...

10 mins OHS Practice “Rowing Nancy” 400 m Row 15 OHS 42.5/30 kg 5 rounds for time

EMOM x 10 2 Front Squats 2 Push Press 2 Back Squats 2 Behind Head Push Press M - 35 - 42.5 KG F - 25 - 30 KG 5 mins rest 5 R.F.T 10...

King Kong 3 rounds: Option 1 1 Deadlift (95%1RM) 2 Muscle Ups 3 Squat Cleans (90% 1 RM) 4 HSPU 3 rounds: Option 2 1 Deadlift (90% 1 RM) 2...