Friday 28th March

20 minute AMRAP:
In pairs:
30 Power Snatches (40/20kg)
30 Slams (9/6kg)
30 Ring Dips
200m Run

Thursday 27th March

EMOM 20 minutes:
ODD: Power Cleans (70/45kg)
EVEN: 4 Bar Burpees then MAX Double Unders

Wednesday 26th March

Floor Press
6 x 6

Tuesday 25th March

4 rounds:
3 minutes on/off
10 Toes to Bar
20 Wall Balls (9/6kg)
30 Double Unders

Monday 24th March

Deadlifts
5,5,3,3,1,1,1,1
Death by Burpees
(15 minute cap)

Friday 21st March

15 minute AMRAP:
30 Squats
20 HR Burpees
3 Rope Climbs     

Thursday 20th March

8 minute AMRAP:
15 Russian Swings (32/24kg)
12 Alt OH Plate Lunge (20/15kg)
9 HR Push-ups
Rest 2 minutes
4 minute AMRAP:
60 Double Unders
30 Plate Twists (20/15kg)

Wednesday 19th March

Max Strict Press

Tuesday 18th March

26 minute AMRAP:
1 minute on/off
15 Power Cleans (60/40kg)
15 Burpee Bar Jumps
15 Toes to Bar

Monday 17th March

Max Back Squat

Saturday 15th March

6.30am & 7.30am classes only
OPEN WOD 14.3

Friday 14th March

4 rounds for reps:
1 minute AMRAP of:
Wallballs 9/6kg
Burpee Box Jumps
Power Snatches (40/30kg)
Rest

Thursday 13th March

18 minute AMRAP:
5 Pull-ups
10 Power Clean & Push Jerks
15 Deadlifts
100m Sprint after every even round

Wednesday 12th March

Strict Press
5 x 3

Tuesday 11th March

HB Back Squat
5 x 3

Saturday 8th March

OPEN WOD 14.2

Friday 7th March

1 minute on/1 minute off (60/40kg):
1-8 minutes: Power Clean + 2 Front Squats
9-16 minutes: Power Clean + 2 Push Jerks
17-24 minutes: Power Clean + Jerk

 Happy Birthday Ness!!!!!!

Thursday 6th March

30/20/10
Russian Swing
Double Unders
HR Pushups
400m Run at the end of 30, 20 Round.
Finish with 25 Burpees

Wednesday 5th March

Strict Press
5 x 5

Tuesday 4th March

20 minute AMRAP:
In pairs (complete 2 minutes before swapping)
20 Thrusters (45/32.5kg)
15 Toes to Bar
10 Box Jumps

Monday 3rd March

HB Back Squat
5 x 5

Saturday 1st March

CLASSES 6.30am & 7.30am ONLY
OPEN WOD 14.1

Friday 28th February

EMOM 18 minutes:
ODD: 6 x Power Snatches (50/30kg)
EVEN: 2 x Wall Walks