Deadlift Tuesday 1. Deadlift Technique 2. Deadlift 5 x 5 reps build 3. 2000/1700 m row, every minute on the minute five deadlifts @ 75%...

10 rounds for time: 200/180m row 10 sit-ups 10 slam ball over shoulder 10 DB bench press 22.5/15 kgs

Sumo Deadlift Technique work 20 mins to build to heavy 3 (no touch n go) WOD 12min cap 5 rounds 200m run 15 v-ups 5 Sumo DL @ 80% of heavy 3

4x6min AMRAPs / 90s rest between Option 1 10/8 cal row 8 wall balls 30 DU/60 SS 6 box jump (step down) Option 2 6/4 cal row (no legs) 10...

WITH A TWIST FOR TIME : 30 deadlifts (100/70 kgs) 50 bar over burpees 1000/800 m row Rest three minutes 1000/800 m row 30 bar over...

Chipper (time cap 30) 50 cal row 50 pull-ups 50 shoulder press 20/15 50 alt leg lunges 50 med-ball sit-ups 50 KBS 20/12 50 push-ups 50...

8 Minutes: 10 disk sit-ups 10 push-ups on disk 10 disk squats Then: 4 Rounds: 300/270m Run/row 21 Power Cleans (70 / 50 kgs)

Cardio Workout Alternating : A : 2 min row - 1 min rest B : 2 min box steps - 1 min rest five rounds

30 min Amrap 1250/1000 m row 50 Push press (60/40) (bar from a rack)

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