Day off for rest and reflection. Or Get out for a walk. Minimum of 30 mins up to 60 mins. Wrap up well and enjoy the fresh air.

"The Longest Mile" 4 Rounds For Time 10 Burpees 100 m Run/Row 10 Air Squats 100 m Run/Row 10 Bench/Box/Dips 100 m Run /Row 10 Jacknifes...

"21Guns" 21 min AMRAP 21 Burpees 21 Long Arm Stiff Leg Sit ups 21 Mountain Climbers 21 Goblet Squats For Goblet Squats use a KB, DB, WTS...

Up to 5 Rounds For Time (30 min Time Cap) 05 HR Push ups 10 Alt V Sits 15 Air Squats X 3 Laps Then 400 m Run/Row /240 Skips/60 Box steps...

EMOM 20 Every min on the min Burpees - Sit ups - Alt Leg Lunges 4 - 4 - 4 reps - mins 1 - 4 5 - 5 - 5 reps - mins 5 - 8 6 - 6 - 6 reps -...

300 m Run/Row/180 Single Skips Or 30 Reps of any Exercise with any piece of equipment you have at home. ie DB single arm Snatch...

WOAH Saturday 26/12 /20 Workout At Home. 10 Rounds For Time 30 DU's or 60 single skips or 100m Run or Row or 15 Box Steps 10 Burpees 10...

Thursday 24/12/20 10 min EMON BB Complex 1 - Power Clean 2 - Front Squat 3 - Push Press 2 - Back squats 1 - Back Push Press 42.5/30 kg 5...

WEDNESDAY 23RD DECEMBER 2020 12 DAYS OF CHRISTMAS – DECEMBER 2019 1 DEADLIFT (50/35 kgs) 2 HANG POWER CLEAN 3 FRONT SQUAT 4 CLEAN & JERK...

Tuesday 22/12/20 20 min EMON 30 secs Work/30 secs rest Power Clean 42.5/30 kg AMRAP Record your reps every round Total up to get a score

BOX 1 rows 275/235 m “STOP” & “SWAP” BOX 2 rows 275/235 m Everybody else does : 1. Shoulder Press 2. Sit-ups 3. Push Press 4. ...

••••• EQUIPMENT LOAN ••••• As we are still open until Christmas Eve, we will hand out equipment from 11:30am until 3:30pm on Thursday....

Sunday 20/12/20 German Volume Training 30 min EMOM Min 1 10 BB Deadlift 80-90/55-65 kg Min 2 10 DB Bench Press AHAP Min 3 5 Strict Pull...

10 mins to warm up Squat Clean WOD ”Prancer, Dancer & Handstanitiser” 30 cal row 24 HSPU 6 squat cleans @70% 15 cal row 12 HSPU X2 4...

Team Friday 18/12/20 “The Big Nasty” 30 min AMRAP 150 m Row 20 Box step 20”16” 20 Alt Leg Lunges 150 m Row 10 Jumping Squats 10 Push ups...

12 ROUNDS FOR TIME – 30 MINUTE TIME CAP 3 STRICT DB SHOULDER PRESS (22.5/15 kgs) 6 TOES-2-BAR (9 HANGING KNEE RAISES) 12 DEADLIFT (70/50...

Wednesday 16/12/20 10 min AMRAP 10 Back Squat 10 Strict Pull ups 5 mins Rest/set up next WOD 7 Rounds For Time 7 Power Cleans 42.5/30 kg...

1. 6 rounds: Alternate every minute A. 10 each leg Lunge with disk overhead (20/10 kgs) B. 15 KBS (24/16 kgs) – go one heavier kettlebell...

Monday 14/12/20 10 min Hill Row 30 sec Easy - 30 sec Hard 1 min Easy - 1 min Hard 1.30 Easy - 1.30 Hard 2.00 Easy - 2.00 Hard 10 WBS - 5...