Friday 3 April (09:30/16:30 classes)
Warm-up3 rounds 10 PVC PT10 PVC GM15 ring rows15 Push -upsWorkout (or any alternate) 21-15-9DB Box DipsDouble DB hang cleans 2x22.5/2x154x 7m Sandbag carry ...
Thursday 2 April (16:30/17:30/18:30 classes)
Warm-up3 rounds30 Single Unders10 PVC Good Mornings10 Glute Bridges10 Air Squats Then1x (bar)10 Deadlifts (light)6 Deadlifts (moderate)3 Deadlifts (workout weight) Workout For time (12 min cap) 3 rounds50 Double Unders10 Deadlifts (102/70 kg) 2 rounds50 Double Unders10 Deadlifts (125/83 kg) 1 round50 Double Unders10 Deadlifts (143/102 kg) ...
Wednesday 1 April (16:30/17:30/18:30 classes)
Warm-up3 rounds250 m Row10 PVC Pass-Through10 Push-ups10 Sit-ups Then2x (bar)5 Clean Pulls5 Hang Power Cleans5 Push Press WorkoutOption 1 Time cap: 20 minutes:30 T2B (Or V-ups) 30 Clean & Jerks (61/43 kg)30 V-ups30 Handstand Push-ups/Pike push-upsOROption 2 Time cap: 20 minutes: For time 1000 m Row30 Clean & Jerks (61/43 kg)1000 m Row30 Strict Handstand Push-ups* start relay style, member 2 starts on the minute after the second 1k row ...
Tuesday 31 March (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Air Squats10 PVC Pass-Through10 PVC Overhead Squats8 Alternating Reverse Lunges10 Lateral Line Hops Then1x (bar)10 Back Squats8 Front Squats6 Overhead Squats Workout For time (12 min cap) 10 Shuttle Runs (15 m)20 Overhead Squats (52/36 kg)30 Lateral Burpees Over Bar Rest 1 minute 30 Lateral Burpees Over Bar20 Overhead Squats (52/36 kg)10 Shuttle Runs (15.24 m - 2x7.62m) *At 12 minutes, stop rest 1 minute then complete the rest of the workout for time ...
Monday 30 March (16:30/17:30/18:30 classes)
Warm-up3 rounds10 Ring Rows10 Push-ups10 Air Squats20 Single Unders Then2 rounds6 Light DB Hang Squat Cleans6 Box Jump Overs4 Jumping Muscle-ups (low rings or bar) Workout For time 80 DB Hang Squat Cleans (22.5/15 kg)40 Bar Muscle-ups (alt: C2B/PU/Ring rows) Partition reps as needed ...
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