Today's Individual workout is : The Squat Clean You have five minutes to practice the technique of a Squat Clean then : Complete a 10...

Today's Individual Workout is : EMOM 6 minutes of : On the minute every minute : 8/6 calorie row + 12 air squats 2 minutes rest 6 minutes...

200 m row 15 kb goblet SQUAT 16/24 15 sit ups 15 DD bench press 15 kb SDHP 16/24 24 MIN  AMRAP

Further to today’s announcement by the Scottish Government on new restrictions from this Friday until the 25th October I can confirm we...

Minutes 0-10 21-15-9 Chest to bar pull-ups / jumping chest to bar pull-ups Burpees over box (24"/16") Minutes 10-20 Amrap 10 minutes of:...

1 Round X/Fit warm up 2 - 3 Warm up sets for Back Squat 10 - 08 - 06 - 04 - 02. Back Squat. Shoulder Press. Deadlift. Lift every 2 mins...

5 Rounds of 800 m Row 25 Front Squat 25/35 kg 25 SDHP 25/35 kg Time cap of 30 mins

Complete as many rounds as possible in 10 minutes : 10/8 calorie row 10 wbs (9/6) Rest 4 minutes Complete as many rounds as possible in...

Strength - Bench Press Warm up: 10/8/6/4 reps Then: 4 x 3 reps WOD 15min AMRAP 12/8 cal row 12 bench press 15 goblet squats

3 x 8min AMRAPS / 2mins rest between 1 - 200m run 12 push ups 6 strict pull ups/negatives 2 - 200m row 16 alt. slam ball reverse lunges 8...

Team Friday Fourteen rounds for time of: Kettlebell swing, 14 reps Hang Power clean, 14reps Box jumps, 24" box

1000 m Fast/Slow 100's 20 x 200 m - 30 Secs Rest Row as hard as you can .

Warm up to your power clean, then 5, 5, 4, 4, 3, 2, 1, 1, 1 reps on the minute every minute 3 Rounds: Top of Every 5 Minutes: 30/23...

21-18-15-12-9 reps of : Calorie row OHS (50/35) Toes-2-bar Hand release push-ups

In a 5 minute window : Warm up your shoulder press then 5 reps on the minute every minute for five rounds Wod 18 minutes 10 push press ...

Back Squat Waves 15 min EMOM 0-3 mins: 5 reps 3-6 mins: 3 reps *increase weight 6-9 mins: 1 rep *increase weight 9-12 mins: 3 reps...

28min AMRAP 5 box jumps/steps 10 push ups 15 jumping/alt lunges *every 4:00 - 300/400m run

Friday Team WOD MM 4 X 250 M each MF 4 X 250/225 M each FF 4 x 225 M each Bear Complex 42.5/30 kg 1 Deadlift 1 Hang Power Clean 1 Front...

Deck of cards 1-10 Hearts Sit-ups Clubs KBS Diamonds Push-ups Spades. WBS JACK 11 pull-ups QUEEN 12 box jump KING 200 m row ACE...

Row : 600-500-400-300-200-100 Slam ball shoulder over 12-10-8-6-4-2 reps Push press 50-35 12-10-8-6-4-2 reps SB power step each leg...