••••• 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...

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...