September 2020

A) 500m Row time trial   __________________   B) Bench or Strict Press 7-7-5-5-3-3-3-3-3   or   C) “Open 17.1”   For time (20 minute time cap):   10-20-30-40-50 Alt DB Snatches (22.5/15kg)   + 15 Burpee Box Jumpovers (24/20”) after each round of DB Snatches [vc_gallery type="image_grid" images="24002" img_size="full" column_number="2"...

A) REMOM for 15 minutes:   10 – 15 Pushups   10 - 15 KB Swings (24/16kg)   10 Weighted Stepups (24/16kg)   B) For time:   800m Run   then 3 x   80 Double Unders 10 Toes-to-Bar 10 Burpees (6”)   - 15 minute time cap [vc_gallery type="image_grid" images="23964" img_size="full"...

A) Overhead Squat 5 x 8   B) Front Rack Lunge 5 x 8   C) SDHP 5 x 8   or   D) 1. 1000m Row Time Trial   2. AMRAP in 14 minutes: 14 SDHP (45/30kg) 14 Dips 14 Front Rack Lunges (45/30kg) 14 Bicycles (L+R=1) [vc_gallery type="image_grid" images="23946" img_size="full" column_number="2"...

For time:   21-18 Power Cleans (55/40kg) Box Jumps (24/20")   40 Situps   15 – 12 Power Cleans (55/40kg) Box Jumps (24/20")   40 Pull-Ups   9-6-3 Power Cleans (55/40kg) Box Jumps (24/20")   400m Run   Crystal finishing up the 5km run on Saturday with Liz in pursuit. [vc_gallery...

JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.