10 Rounds 7 Push Ups 14 Wall Balls (20/14) 7 Push Ups 14 AbMat Sit Ups Cap = 25 mins C: Same M: 14/10 Circuit Fit Same as above.
Part A: Every :90, 8 Rounds 1 Power Snatch @ 70-85% Part B: 5 Rounds 3 mins on / 1 min off, picking up where you left off: 21 Double Unders 14 Alt. DB Snatch (50/35) 7 Deadlifts...
Part A: Front Squat 5×5 @ 85% Part B: AMRAP 8 200m Row 8 Single KB Box Step Ups (1.5/1, 24/20) 10 Single KB Thruster (1.5/1), 5 left then 5 right C/M: 1/.66 Circuit Fit 3...
Part A: 800m Run buy in, then: 2 Rounds of: 21 Hang Power Cleans (135/95) 15 Burpee Box Jumps (24/20) 9 Bar Muscle Ups 800m Run buy out C: Same, C2B Pull Ups M: 95/65, 18 Ring rows...
Circuit Fit Part A: 3 Rounds 1 min. DU or SU 1 min. Box Step Ups 1 min. RKBS 1 min. Push Ups 1 min. Wall Balls Rest 1 min at the end of each round. Part B:...
3 Rounds 350m Row 15 Deadlifts (155/105) 10 Toes to Bar 250m Row 12 Deadlifts 9 Toes to Bar 150m Row 9 Deadlifts 8 Toes to Bar C: 135/95 M: 115/75
Part A: 0-2:00 3 Sets of 1 Snatch Pull + 1 Power Snatch (60-70%) 2:00 – 4:00 3 Sets of 1 Snatch Pull + 1 Power Snatch (70-80%) 4:00 – 6:00 3 Sets of 1 Snatch Pull...
No 530am class today due to the weather forecast! Normal classes will resume at 9am. Please keep checking throughout the day for updates. Part A: Run 800 – 600 – 400 – 200m* (Rows will be subbed in...
Part A: Front Squat 5×3 @ 85% Part B: 10-8-6-4-2 Chest to Bar Pull Ups HSPU Box Jumps (30/24) C: Pull Ups, HSPU to AbMat, 24/20 M: Ring Rows, Box HSPU, 24/20 step ups
Part A: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1* Deadlift (255/175) Burpee over the Bar *Complete a 200m Row after each set of 10, 9, 8, etc. C: 225/155 M: 185/125 Part B:...