6 ROUNDS FOR TIME 100 M ROW 5 BURPEES 10 KETTLEBELL SWINGS (24/16 kgs) 15 DEADLIFT (42.5/30 kgs) 20 BACK SQUATS (42.5/30 kgs)

“3 French Hens” 0-8mins 21-15-9 SA DB Hang Squat Clean Pull ups 8-16mins 21-15-9 SA DB Hang Clean and Jerk Toes-to-bar 16-24mins 21-15-9...

In Pairs For Time: 300m/270m Run, if wet row 40 Wallballs (12/9kg) 300m/270m Run, if wet row 40 Kettlebell Swings (32/20kg) 300m/270m ...

Complete two rounds of the Crossfit Warm up. 24 min AMRAP 08 Burpees 16 Sit ups 24 Air Squats 32 Mountain Climbers

15 minute group warm-up AMRAP 12 minutes 35 double unders 9 deadlifts 70/47.5kgs 7 hpc 5 push press Rest five Then 1500/1350 m sprint or...

3 Rounds For Time 400 m Row 20 DB Bench Press 22.5 /15 kg 400 m Row 20 DB Dead/Squat 22.5 /15 kg 400 m Row 15 Pull ups

Row/run 1 mile 50-40-30-20-10 reps : knees to elbows double unders Row/run 1 mile

A big well done to all the Hulkamaniacs who took part in this mornings Strength/Endurance Session "The Hulking Bear Complex' Outstanding...

"Sunday Strength Endurance Session" "The Hulking Bear Complex" 5 Rounds For Time 5 Deadlift 5 Hang Power Clean 5 Front Squat 5 Push Press...

Alternating Each Exercise Style 10 Team Rounds 06 Burpees 09 Sumo Deadlift 90/65 kg 12 MB LRC Sit ups 9/6 kg 15 Box Jumps 24"20" 200 m Row

ON THE SIX : TIMES FIVE ROUNDS 60 SECOND PLANK HOLD* 40 MOUNTAIN CLIMBERS 20 SLAM BALL CLEAN AND PRESS** 30/25 CALORIES ROW *ALTERNATIVE...

ON THE SIX : TIMES FIVE ROUNDS 60 SECOND PLANK HOLD* 40 MOUNTAIN CLIMBERS 20 SLAM BALL CLEAN AND PRESS** 30/25 CALORIES ROW *ALTERNATIVE...

5 Rounds For Time 10 BB Snatches 35-42.5 /20-30 kg 12 Pull ups 15 BB Thrusters 35-42.5 /20-30 kg 150 M Row

3 ROUNDS : STARTING EVERY 6.5 MINUTES 40 WALLBALLS 9/6 KGS 40 KBS 24/16 KGS 40 DB PRESS (ALTERNATING) 22.5/15 KGS REST FIVE MINUTES 3...

“The Extended Chiefs” 5 Rounds of 4 min AMRAP 1 min Rest 03 Power Clean 60/40 kg 06 Push Ups 09 Air Squats 12 Deadlift 60/40 kg

Sunday Funday 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...

4:00 ON / 1:30 OFF X 6 25 / 21 Cal Row 12 DB Push Press (22.5/15) 4 BMU or 8 C2B or 12 Pull ups *Max Burpee Box Jump Overs in remaining time

8 minute AMRAP of Wallballs @ 9/6 kgs Every time you stop or drop the ball : 10 hang cleans @ 50/35 kgs Rest 2 mins Row or run 1 mile...

10 - 20 - 3 0 - 20 - 10  reps of each for time Cal Row Sit ups Deadlift 60 - 80/45 - 65 kg Push ups KBS 24/16 kg

Complex Build - Strength EVERY TWO MINUTES FOR SIX ROUNDS 3 deadlift, 2 hang power clean, 1 push press/jerk THEN AT 70% OF YOUR LAST LIFT...