Strength Session Back Squats Warm Up Sets 10 - 8 - 6 - 4 - 2 reps Working Sets 5 - 4 - 3 - 2 - 1 - 1 - 1 - 1 Max Effort Set (75% 1 RM)

"WITTMAN PLUS" 35 min Time Cap 7 Rounds For Time 15/12 Cal Row 15 KBS 24/16 kg 15 Power Cleans 42.5/30 kg 15 Box Jumps 24"20"

AMRAP in 5 mins: Max Burpee Pull Ups * AMRAP 20 Mins: 400m Row 30 WBS (9/6) 30 Box Jumps (24/20) AMRAP in 5 mins: Max Burpee Pull Ups * *...

E2O2M x 5 Sets 3 Front Squats 3 Back Squats (Increasing weight each set) AMRAP in 3 mins / 1 mins rest x 5 Option 1 3 Squat Snatches...

"Linda Variation" 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 Deadlift DB Bench Press DB Power Clean

For Time 150 - 120 - 90 - 60 - 30 DU's/Singles 5 - 10 - 15 - 20 - 25 Burpees 50 - 40 - 30 - 20 - 10 DB Alt Snatches 22.5/15 kg 10 - 20 -...

Fran 21-15-9 reps: Thrusters (42.5/30) Pull ups (10 min time cap) 5 mins rest AMRAP in 15 mins: Option 1 10/8 Cal Row 8 HSPU 8 Pistols 8...

“IT’S COMPLICATED” COMPLEX PRACTICE 1 CLEAN 1 JERK 1 FRONT SQUAT 1 JERK WARM-UP TO WORKING WEIGHT BY COMPLETING AT LEAST 10 FULL SETS...

Saturday Tsunami 25 minute time cap 60 WBS 50 Hang Power Cleans (42.5/30 kgs) 40 Box Jump (24”/16”) 30 KBS (24/16 kgs) 20 Back Squat...

TEAM FRIDAY 10 mins Max Cals Row/AirDyne into: EMOM X 10 3 reps of any barbell exercises - Increase weight every set - Both must lift for...

Deadlift Build Warm-up sets 10,8,6,4,2 then 3 reps every two minutes for seven rounds, build each round Then Cardio Pyramid Row 20 second...

SWEAT 35 Min OTM: M1: 20 Disk to overhead (20/10 kgs) M2: 15/12 Calorie AirDyne M3: 10 Burpees to disk M4: 12/10 Calorie Row M5: 30...

A different wod today from what you are more than accustomed too. A simple yet effective kettlebell cycle To challenge your metal. Five...

Pull-up Punisher Every forty seconds : 1: 1 pull-ups 2: 2 pull-ups 3: 3 pull-ups 4: 4 pull-ups Up to 10 reps 20 Min AMRAP: 5, 10, 15, 20,...

“Bear Complex Build” 5 Rounds of 7 Reps Option 1 Power Clean Front Squat Push Press Back Squat Back Push Press Option 2 Squat Clean...

Saturday 30/10/21 3 x 7 min AMRAPS - 3 min Rest AMRAP #1 10 Push ups 20 Walking Lunges 30 Singles Skips AMRAP #2 05 Burpee Box Jumps...

30 min AMRAP Alternating Exercise Style 15/12 Cal Row 05 Thrusters 42.5/30 kg 10 KBS 24/16 kg 15 Front Squats 42.5/30 kg 20 Box Steps...

Warm up WOD 400m Row 3 Rounds of 10 Lunges 15 Hand Release Push ups 10 Air Squats WOD 1 5 min EMOM BB Complex 1 Power Clean 2 Hang Squat...

Wednesday 27/10/21 Tabata Cardio Day Row 16 x 20 secs - 10 secs Rest 3 mins Rest Box Steps 16 x 20 secs - 10 secs Rest 3 mins Rest...

"Time To get Chipper" 1 Round For Time 50 Air Squats 10 Burpees 40 Sit ups 10 Burpees 30 Walking lunges 10 Burpees 60 Power Cleans 60/40...