AMRAP 24 minutes 100 m row 10 DB Snatch (ahap) alternating 10 DB hang clean and push press alternating 10 DB front squat each round add...

Monday WOD 3 Rounds of Row 500 m 10 Back Squat 40 - 60 kg 10 Box Step and Over 20" 24" 3 min Rest 3 Rounds of 500 m Row 10 Bench Press...

Power Clean technique then 10,9,8....1,1,1,1 reps of Power Clean Build

12min AMRAP 2/2, 4/4, 6/6 etc. DB bench press Barbell Pendlay rows 3mins 12min AMRAP 2/2, 4/4, 6/6 etc. Sit ups Jumping lunges Box jumps

Team Friday 25 minutes Alternating exercises 10,9,8,...1 reps Row for calories WBS (9/6) Hang Power Clean (40/30) 1,2,3,...10 reps...

Three rounds 4 minute Amrap 5 OHS 40/25 kgs 10 Slamball Step ups - 16" Rest 1 minute In a 2 minute window run 200m Last run crry your...

Double DT 10 Rounds  For Time 12 Deadlift 09 Hang Power Clean 06 Push Press Jerk Men 50 - 70 kg  Ladies 25 - 42.5 kg Time Cap 30 mins

7 rounds for time 7 hr push-ups 7 slam ball squat clean & press 7 sit-ups 7 box jumps 7 burpees 7 KBs 7 pull-ups

Technique Work Shoulder Press Push Press Push Jerk Shoulder Press 10, 7, 4, 2 increasing wt each set Push Press 3 x 5 reps Increasing wt...

4 x 250 m row each Then, 8 rounds alternating exercises of: 10 WBS 9/6 10 SDHP 12/24 10 MB sit-ups 6/9 10 push press 25/45 10 KBS 12-24...

“How Deep” 22 min challenge 200m / 180 m 3 thrusters 40/25 3 bar over burpees 300 m / 260 m 6 thrusters 40/25 6 bar over burpees 400m /...

5 Rounds 400 m Row 15 power clean and push press 25 - 40 kg 3 mins between rounds

The Bars are back in Town 0-8 mins 400/350 m into Amrap of : 3 toes to bar (6 alt v sit-ups) 9 goblet squats 8-16 mins 400/350 m into...

Mondays Wod 30 min AMRAP 24 box steps 16"20" 10 Ball to shoulder and over 200 m Row 15 Kbs 16 - 24 kg

Deadlift Sunday’s. 1. Deadlift Technique 2. Deadlift 5 x 5 reps build 3. 200/1700 m row, every minute on the minute five deadlifts @ 75%...

5 rounds for time (15min cap) 18/16 cal row 10 hang clean + jerk 8 T2B 3 mins rest Death by lateral burpees over bar - start at 5 reps

It’s back, everybody’s favourite workout - TEAM FRIDAY. 10 min Amrap 10 WBS 10 alt DB Snatch 20 dus / 30 singles rest 2 8 min Amrap 8 WBS...

Half way through our first week back and I hope everyone is enjoying the new experience. I have been impressed by everyone’s commitment...

“Back to the Bar” three x seven minute AMRAPS of 9 calorie row 7 push-ups 5 power clean (50/35 kgs) 2 minutes rest between rounds

EMOM 20 Min 1 ROW  Men 12 - 16 calories Ladies 8 - 12 calories Min 2 KBS 15 Reps Men 16 - 24 kg Ladies 8 - 16 kg