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

"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...