Thursday 22 May 2025
Warm‑upRow: 2 min easy +2x10 Air squat + 1 second hold 10 Ring rows10s Handstand hold 10 Snatch grip deadlift10 Hang power snatchS&TEvery 90s5 RoundsComplex: Snatch grip deadlift + Squat Snatch*work up in weight Workout (Chipper)For Time: 500 m Row 40 Wall Balls 10/7 30 Pull‑Ups 20 Handstand Push‑Ups 10 Power snatch 60/40 ...
Wednesday 21 May 2025 (16:30 first class)
Warm-up3x20 singles/doubles10 Alt lunge10s Rope hang Workout Workout (AMRAP – As Many Rounds as Possible)AMRAP 12 min with a partner you go I go: 2x7m Dumbbell Walking Lunge (2×20/2×15) each 1 Rope Climb each 25 Double‑Unders each ...
Tuesday 21 May 2024
Warm‑up 2 × 10 Band Pull‑Apart 20s Bike 10 Sit-ups 10 box step-ups 10 PVT PT10 PVC GM10 push press (bar) Workout (EMOM – total 20 min): *In any order Min 1: 15 Cal bike Min 2: 15 Sit-ups Min 3: 15 Box Jumps (20″/24″)Min 4: 15 S20 (40/30) Min 4: Rest ...
Monday 19 May 2025 (16:30 first class)
Warm‑upBike: 3 min @ moderate pace +10 Bend + bow 10 Air squat 20s Pidgeon each side 10 Power Clean (empty bar) 10 Front squat 3 Broad Jumps S&T4 Rounds EMOM (Every 2 min): Min 0: 4 Power Cleans @ 65% 1RM Min 1: 6 Front Squats (same load) Workout21‑15‑9 for Time: Power Cleans ( 60/40) C2B Burpees Over Bar ...
Wednesday 14 May 2025 (16:30 first class)
Warm-up3x10 Hanging knee raises (Strict)10 Air squat 5 Walkers 8 Strict press ps Workout AMRAP 10:8 Toes to Bar8 Dumbbell Thrusters 2x20/2x158 Burpee over DB's ...
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