"Russian Lifting System" Power Clean Build Lifting on the 90 secs 12 Rounds increasing weight each Round 1) 5 Reps 2) 5 Reps 3) 5 Reps 4)...

0 - 10 mins General Warm up 10 - 20 mins 10 min AMRAP 10 - 1 - 10 Cal Row Push ups 20 - 35 mins 10 - 08 - 06 - 04 - 02 Back Sqaut and Wod...

B A S I X GY M SATURDAY 25th SEPTEMBER “Double Down” Weights = 60/40 kgs 1 round of: 100 Double Unders (150) 16 Sumo Deadlift High Pull...

STARTER WOD - 11 MIN TIME CAP 10 R.F.T (ALT ROUNDS) 8 GTOH (42.5/30) 10 BURPEES 1 MIN REST MAIN WOD - AMRAP IN 15 MINS (ALT ROUNDS) 4...

”MEDBALL MARGARITA“ AMRAP IN 12 MINS: 1 BURPEE 1 MB SQUAT CLEAN 1 MB SIT UP TO STAND 1 WBS 1 HANDSTAND / 1 PRESS UP 5 MINS REST ”BARBELL...

PICK ONE DOOR ”BEHIND DOOR 1” 24 MIN AMRAP: 2000m ROW- BUY IN 5 BAR MUSCLE UPS 10 DB BENCH PRESS (22.5/15) 15 BOX JUMPS (24/20) ”BEHIND...

AMRAP IN 24 MINS: 8 PULL UPS 13 SIT UPS 18 SHOULDER PRESS (20/15KG) 21 KBS (24/16KG)

"Explosive Power Session" 10 min AMRAP 5 BB Squats 45/30 kg Controlled down - Power up 5 DB Half Squat Jumps 10/6 kg 5 Air Squat Jump 'N'...

5 Rounds For Time 8 min Time Cap 3 Power Cleans 75/52.5 kg 6 Box Jumps 24"20" 9 T2B 3 min Rest For Time - 13 min Time Cap...

”HOTSHOTS 19” *Scaled 1 (3 - 6 Rounds @ 42.5/25KG) *Scaled 2 (4 - 6 Rounds @ 52.5/35KG) *RXD ( 5 - 6Rounds @ 60/42.5KG) 35 MIN TIME CAP...

AMRAP IN 26 MINS: Split Reps 60 Cal Row 50 Rig Pikes 40 OH DB Lunges 30 Inchworm Press Ups* 20 C2B Pull Ups * Start standing * Walk hands...

HALF CINDY (AMRAP IN 10 MINS) 5 Pull ups 10 Press Ups 15 Squats 50 Power Cleans (50/35) HALF MARY (AMRAP IN 10 MINS) 5 HSPU 10 Alt...

6 x 5 reps - Hang Squat Clean 10-8-6-4-2 warm up sets AMRAP IN 18 MINS: 24 KBS (1 heavier than normal) 24 Push Press (50/37.5) 24/20 Cal...

7 mins work Buy In - 50 WBS (9/6) In remaining time complete: 12 Deadlift (80/55) 12 Bar Over Burpees 5 mins rest 6 mins work Buy In - 35...

THE GRIM REPEAR Alternating EMOM Minute One : 5 hang power cleans (42.5/30 kgs) Minute Two : 10 Wallballs after the first six rounds add...

FOR TIME: 40 MIN TIME CAP 200M – SAME TIME 4 PISTOLS / 8 DB SQUATS (22.5/15) 4 HSPU’S / 8 PRESS UPS 200M – SAME TIME 8 PISTOLS / 16 DB...

"Barbell Complex" Deadlift Hang Power clean Power Clean Front Squat Squat Clean Push Press/Jerk 24 min AMRAP 1 Complex 10 DU's/20 Singles...

BARBELL COMPLEX DEADLIFT HANG POWER CLEAN POWER CLEAN FRONT SQUAT SQUAT CLEAN PUSH PRESS / JERK (60/42.5) AMRAP IN 24 MINS: 1 COMPLEX 10...

FOR TIME: 1000M RUN / ROW 30 KBS (24/16) 30 SQUATS 30 BURPEES 800M RUN / ROW 25 KBS 25 SQUATS 25 BURPEES 600M RUN / ROW 20 KBS 20 SQUATS...

5 ROUNDS FOR TIME: 30 MIN TIME CAP 15 DEADLIFT (42.5/30) 15 PULLS ON ROWER 15 BACK SQUATS (42.5/30) 15 PULLS ON ROWER 15 PULL UPS 15...