10 Rounds: OTM min 1= 15/12 Calorie Row min 2 = 15/12 KBS (Sub 200 m run for row Sub dumbbell swings or 8 down n ups)

Sunday Challenge 100 double unders or 200 single skips in under a minute Scaling option – know your own ability and pick a number to...

Option 1 - Running WOD Warm up – 1k run at slow steady pace 1200m x 2 w/ 2 mins rest between 800m x 2 w/ 1:30 mins rest between 400 x 2...

6 rounds 300/270m row 10 DB hang clean (each arm) 10 DB push press (each arm) As fast as possible – 90s rest between rounds *option to...

Buy in: 100 double unders/200 skips 3 rounds of: 18 burpees 36 alt. jumping lunges 18 push ups 36 squat jumps Buy out: 100 double...

20 min AMRAP 250m run/row 30 BB/KB/DB deadlift 30 sit ups 30 KB swings

21-18-15-12-9-12-15-18-21 Cals row (sub box steps or x2 DU/skips) Burpees Goblet squats w/ DB or KB (sub air squats) BONUS BIRTHDAY WOD...

Part A 5 rounds 14/10 cal row 12 BB/KB/DB thruster 20 double unders/40 skips 12 sit ups Rest 3 mins Part B 5 rounds 14/10 cal row 12...

3 times seven minute AMRAPS 10 Empty Bar DB KB MB Thrusters 10 Sit ups 3 min Rest 10 KB DB Swings Or Disc GTOH 10 Push ups 3 min Rest 150...

3 x 1000 m Row or Run AFAP 5 min Rest between Or 3 x 120 Box Steps AFAP 5 mins Rest between Or 3 x 4 mins Air Dyne AFAP 5 mins Rest between

30min EMOM 10 Burpees 15 DB KB BB Push Press or HR Push up 20 Air Squats

Run Row or Fast Walk 5000 m

"ZEUS" 2 to 3 Rounds 30 MB DB KB or Empty Bar Shoulder Press 30 DB KB or Empty Bar SDHP 30 Box Jumps or Step ups 30 DB KB or Empty Bar...

10 min AMRAP 08 Lying Toes to over head Lying on the floor. Knee slightly bent. Lift your legs up and over your head or beyond. 08...

Row or Run 500 m 30 BB/DB Bench Press or Floor Press or H R Push ups Row or Run 1000 m 20 BB/DB/Bench Press or Floor Press or H R Push...

BIG NEWS - We have managed. under the Government spacing recommendations for gyms, to create an extra “workstation”. It may not on first...

20 Minute AMRAP: 10 DB Box Step Ups (Sub weighted object) 10 Sit-ups 10 Mountain Climbers (per leg) 10 deadlift - use a bar, dumbbells or...

6 rounds for time: 18 single arm snatch (dumbbell, kettlebell (9 snatch with bar) 18 star jumps) 12/9 Calorie Row 9 Pull Ups or 9...

5 Rounds for time: Every 5 Minutes: 400m/325m Run / 400m/325m row 3 push-ups 6 sit-ups 9 squats

For time: 21 Calorie Row (Substitute skips - 50 dus/100 singles) 21 Thrusters (40/25) (Substitute burpees) Rest time = Work time 15...