Thursday 29th August

20 minute AMRAP:
200m Sprint
15m Bear Crawl
15m Burpee Broad Jump
15 Wallballs (9/6kg)

Wednesday 28th August

NG Bench Press
5 x 3

Tuesday 27th August

6 rounds:
2 minutes on/2 minutes off:
10 Front Squats @ 60% of 3RM
10 Handstand Push-ups
10 Toes to Bar

Monday 26th August

Front Squat
5 x 3

Saturday 24th August

14 minute AMRAP:
10 Squat Clean Thrusters (60/40kg)
15 CTB Pull-ups
20 Bar Burpees

Friday 23rd August

For time:
1,2,3,4,5 Snatch (60/40kg)
5,4,3,2,1 Rope Climbs

Thursday 22nd August

For time:
100 KB Swings (32/24kg)
6 lateral burpee KB jumps

Wednesday 21st August

Narrow Grip Bench
5 x 5

Tuesday 20th August

6 rounds for time:
5 Power Snatches (60/40kg)
20 Squats
3 Muscle-ups

 

 Great lifting on Saturday team!!!!

Monday 19th August

**** Don’t forget new class times: Evening classes are now 5.15pm & 6.15pm tonight *****
Front Squat
5 x 5

Saturday 17th August

3 rounds for time:
800m Run
10 Power Cleans (60/40kg)
10 Shoulder to Overhead ((60/40kg)
10 GHD Sit-ups

Friday 16th August

6 rounds for time:
10 Thrusters (40/30kg)
10 Toes to Bar
200m Run

 

 From the Vault

Thursday 15th August

2 rounds:
Tabata:
Burpee Box Jumps
Wallballs (9/6kg)
Double Unders

Wednesday 14th August

5RM Push Press

Tuesday 13th August

10 rounds:
1 minute on/1 minute off
10 Kettlebell Swings (32/24kg)
15 Ring Push-ups
30 Double Unders

 

Monday 12th August

Deadlift
5,5,4,4,3

 

 Casey

Saturday 10th August

EMOM 20 minutes:
ODD: 5 Thrusters (60/40kg)
EVEN: 3 Overhead Squats (60/40kg)
(last 2 minutes are an AMRAP for total reps)

Friday 9th August

3 rounds for time:
1 Block Run
20 Wallballs (9/6kg)
20 Toes to Bar

Thursday 8th August

For time:
100 Double Unders then…
5 rounds of:
6 Strict Pull-ups
8 Handstand Push-ups
12 squats
2 Prowler Trips (15/5kg)

Wednesday 7th August

Max Strict Press

Tuesday 6th August

8 rounds:
90 secs on/90 secs off
5 Push Press (50/35kg)
10 Thrusters (50/35kg)
15 Deadlifts (50/35kg)
20 Box Jumps
50 Double Unders

Monday 5th August

High Bar Back Squat Max

Saturday 3rd August

For time:
800m Row
30 Handstand Push ups
800m Run
Rest 3 mins then:
3 minutes max Double Unders

 

 Strawberry Scorpian

Friday 2nd August

3 rounds for time:
10 Power Snatches (60/40kg)
2 HR Push-ups
1 x Ladders

 

 Nic and Breezer

Thursday 1st August

5 rounds for time:
15 Wallballs (9/6kg)
6 Muscle-ups