March 2021

AMRAP in 25 minutes:   5 x 2 Strict Pull-Ups (^Muscle-Ups) 2 Strict Presses (45/30kg) (^Strict HSPU) 20 Double Unders (+ 20 Calories)   5 x 4 Strict Pull-Ups 4 Strict Presses 40 Double Unders (+ 40 Calories)   5 x 6 Strict Pull-Ups 6 Strict Presses 60 Double Unders (+ 60 Calories)   etc...

A) EMOM x 24   Rounds 1 - 6 1 Power Clean + Split Jerk   Rounds 7 - 12 2 x (Power Clean + Split Jerk)   Rounds 13 – 18 4 Power Cleans   Rounds 19 – 24 1 lap of the carpark then AMRAP Plank Jacks [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...

A) AMRAP in 15 minutes: 10 Calories 5 Weighted Stepups (24/20”. 20/15kg) 5 LH DB Presses (20/15kg) 5m OH Walking Lunge (20/15kg) 5 RH DB Presses 5m OH Walking Lunge 5 Weighted Stepups   - add 5 Calories each round   B) E90S x 10   3 Power Snatches   - touch'n'go [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no"...

A) "Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg)   or   B) “The Bear Complex” 5 rounds for max load 1 round is 7 cycles of:   1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Back Rack Push Press [vc_row css_animation="" row_type="row"...

A) 0 – 8:00 AMRAP 2 Bar Muscle-Ups 6 Box Stepups (20/15kg) 10 Mountain Climbers (L+R = 1)   B) 8:00 – 16:00 EMOM 100m Run + Plank or 5 – 10 Burpees or 5 Deadlifts   C) 16:00 – 24:00 AMRAP 2 Strict Presses or HSPU 6 Toes-to-Bar 30 Double Unders [vc_gallery type="image_grid"...

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.