5 Rounds: 1:00 No Push Up Burpee 1:00 Hand Release Push Ups 1:00 Calorie Row or skip (singles or double unders 1:00 Rest

20 min AMRAP : 5 Hang Squat Cleans (40/25) ( bar or dumbbells, kettlebells complete five sumo deadlift high pulls) 10 Lateral jumps over...

5 Rounds for time: 2 MInutes On/2 MInutes Off: 200m Run/row AMRAP: Power Clean Singles (60/40) Substitutions: Dumbbell clean Kettlebell...

BBC Cindy 20 min AMRAP 05 Power Clean 10 Push Press 15 Back Squat 35/25 kg DB/KB 5/5 R/L SA Power Clean 5/5 R/L Push Press 15 Goblet...

6 Rounds For Time 24 Air Squats 24 Push ups 24 Walking or Alt Leg Lunges 400 m Run or Row or 48 Box Steps or 90 secs Air Dyne

500m Row/400m Run - 30 Deadlift or DB, KB SUMO Deadlift 500m Row/400m Run - 30 HPCL or 15 SA DB, KB each arm 500m Row/400m Run - 30...

AMRAP 20 10 Burpees 15 Thrusters - BB, Goblet DB, Goblet KB or MB 200 M Run, Row or 24 Box Steps 26" 20"

Cardio Intervals - Pick one of the following Row 5 x 500m 2 mins Rest between each Row Run 5 x 400m - 2 mins Rest between each Run 5 x 60...

5 Rounds For Time. 12 Hang Power Clean and JERK - BB, SA DB, SA KB 09 Thruster - BB, Goblet DB, Goblet KB 06 Power Snatch BB 40-50/25-35 kg

AMRAP 25 mins 25 SDHP - BB, DB, KB or Box Steps 25 Push ups 25 Thrusters - BB, DB, KB, MB or Squat 'N' Jump 25 Sit ups SDHP = Sumo...

5 rounds 10 shoulder press (barbell/DB/KB) 12 single leg KB or DB RDL’s (6 each leg) 14 push ups 30 second wall sit Rest until recovered...

A look at what to expect when we eventually are allowed to welcome you all back to BasixGym In each individual space,which are all two...

21-18-15-12-9-12-15-18-21 Burpees Air squats Single arm DB/KB snatch

EMOM 5 6 cal row + 8 down ups Rest 2 mins EMOM 5 6 cal row + 8 DB/KB push press Rest 2 mins EMOM 5 6 cal row + 12 KBS *sub row for 20...

2:00 on/1:00 off X 6 30 sit ups Max DU or SS in remainder of time Rest until recovered Accumulate a 5 min plank

Row/Run 1k 20 power cleans Row/Run 800m 25 hang power snatch Row/Run 600m 30 front squats Row/Run 400m 35 push press Row/Run 200m 40 back...

Eleven new 16” - 20” - 24” just delivered from Pinnacle Trades, one for each station. Who’s excited about getting back to the gym?

AMRAP 8 6 burpees + 6 DB row each side (or 6 pull ups) Rest 1:30 AMRAP 8 6 goblet squats + 12 sit ups (or 6 t2b) Rest 1:30 AMRAP 8 6 KBS...

Every 3:30 X 7 18-20/14-16 cal row (no longer than 1:10 min on rower) 1 round of “DT” DT= 12 deadlifts, 9 hang power cleans, 6 s2oh...

AMRAP 20,30 or 40 mins. Your choice BBC (Barbell Bear Complex) 35/25 kg 5 Deadlift 5 Hang Power Clean 5 Front Squat 5 Push Press 5 Back...