In 3 mins Complete Round 1 15 DB Bench Press 10 Box jumps 10 Pistols or Sit up to Stand In the 2nd 3 mins complete Round 2 15 Pull ups 10...

Friday 14/05/21 Team Wod 4 x 250 m Row each Then, 8 Rounds alternating exercises of: 12 BB Thruster 42.5/30 kg 12 Slam Ball Over shoulder...

Thursday 13/05/21 BBC warm up 5 reps of each DL-HPCL-FSQ-PP-BSQ 40/25 kg WOD 25 min AMRAP 250 m Row 05 Deadlift 05 Hang Power Clean 05...

Wednesday 12/05/21 Warm up WOD 10 Reps of each Wall ball Shots 9/6 kg S D H P 35/25 kg Box Steps 20”16” Push Press 35/25 kg Burpees 5 x 3...

”One the minute“ format today. Exercises change every minute and obviously the maximum time spent on any one discipline is one minute. As...

Monday 10/05/21 Warm up WOD 3 Rounds of Cindy 05 Pull ups 10 Push ups 15 Air squats “The Chiefs” 5 Rounds of 3 min AMRAP 1 min Rest 03...

BARBELL CLUB Full credit to everyone this morning. Superb lifting and a true pleasure to watch everyone’s technique coming together. A...

I would ask that everybody has some respect for there fellow members. At the moment we give you a generous period of time to book a...

"Thanks Ryan" Throw back wod today, rowing interupted. After what has been a heavy week there is not a barbell in sight this morning....

One week of May almost and dusted. Time is definitely running away with itself. Of course, being Friday, it is a team workout today. With...

As the country goes to the polls, we are back at the bar. Deadlift today with an increase in load each round. It is also. nice to welcome...

Three different AMRAPs, three different barbell lifts. The Snatch leads the way with a nod to an original Open workout. Next up is a...

IN FIVE MINUTES, COMPLETE 2 ROUNDS OF: 15 FRONT SQUATS (40/27.5kgs) 15 TOES-2-BAR / KNEES-2-ELBOWS 15 THRUSTERS (40/27.5kgs) Rest 1...

It is a new month and we are gradually all getting back to some sense of normality. The second lockdown of four months was tough on a lot...

“DEADLIFT TECHNIQUE” 5 X 5 BUILD 2000/1600 M ROW EVERY 2 MINS COMPLETE 10 DEADLIFT @ 50% of 5 REP MAX

5 Rounds For Time 18/16 Cal Row Erg 10 Hang Power Clean & Push Press 40-50/25-35 kg 3 mins Rest Death By Burpees or Down & Ups Start at...

"TEAM FRIDAY" 10 MIN AMRAP 10 WBS 9/6 KG 10 ALT DB SNATCH 15-22/8-15 KG 10 BOX STEPS 2 MIN REST 8 MIN AMRAP 8 WBS 8 ALT DB SNATCH 8 BOX...

20 MIN AMRAP 15 BB BENCH PRESS MEN 40 - 60 KG LADIES 20 - 40 KG 20 SIT UPS 250/225 M ROW

‘BACK TO THE BAR’ 3 X 7 MIN AMRAP 9 CAL ROW 7 PUSH UPS 5 POWER CLEANS 3 MIN REST BETWEEN AMRAP’s

EMOM 20 MIN 1 ROW MEN 12-16 CAL LADIES 08-12 CAL MIN 2 15 KBS MEN 16-20 KG LADIES 08-16 KG