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...

AMRAP 16 mins 3 x Farmers Walk 21 Box Jumps 15 DB Bench Press22.5/15 kg 09 Burpees 2 min Rest AMRAP 12 mins 2 x Farmers Walk 21 DU's/42...

Huge congratulations  to our own Megan Foley who achieved the milestone of her 50th start at the weekend for Scotland’s premier ladies...

"Bear Complex Build" 5 Rounds of 7 Reps Power Clean Front Squat Push Press Back Squat Back Push Press or Squat Clean Thruster Back Squat...

1000 m Row Fast Slow 100's Tabata Circuit 20 secs work - 10 secs rest x 5 Rounds (40 sets) Deadlift 60/45 kg Single Skips Sit ups Air...

In Pairs 30 mins For Cals Partner A completes 7 C2B Pull ups 11 WBS 9/6 kg 14 DB Box Steps 22.5/15 kg 20"16" At the same time Partner B...

Warm up WOD Partner A Rows 200 m Partner B completes 10 Push ups 10 Air Squats 4 Rounds Then swap positions for 4 more Rounds WOD 15 min...

"SWEAT" 10 Rounds For Time 100 m Row 10 DB Hang Power Snatch 10 DB Reverse Lunge 15 Push ups or 5 Strict HSPU 15 Air Squats

Overhead Squat Warm up sets 10 - 08 - 06 - 04 - 02 5 x 5 Reps every 90 secs 17 min AMRAP 30 Alt DB Hang Snatch 22.5/15 kg 30/24 Cal Row...

· 4 ROUNDS for QUALITY Up & down the rig Single Arm DB overhead carry 10 “dead bugs” · 3 x 6 minute AMRAPs (90 seconds rest) Buy in...

"SNATCH" 30 Snatches 35/25 kg 25 Snatches 42.5/30 kg 20 Snatches 50/35 kg 15 Snatches 55/40 kg 10 Snatches 60/45 kg 05 Snatches 65/50 kg...

1 Rep Complex of Power Clean Hang squat Clean 60/40 kg 1 Run Plus 1 Rep each Round up to and including 10