20 Mar Tuesday, 21/03/23
A) Deadlift 8 x 5 B) AMRAP in 15 minutes: 15 Toes-to-Bar 5 Strict Pull-Ups 15 Wall Balls (9/6kg) 5 Strict Pull-Ups 1 Minute Wall Sit ...
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March 2023
19 Mar Monday, 20/03/23
A) Clean and Jerk 2 x 3 @ 60% 2 x 2 @ 70% 6 x 1 @ 80%+ B) 5 rft: 5 Burpee Box Jumpovers (30/24”) 1 Clean and Jerk - add 1 Clean and Jerk every round - 10 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
17 Mar Saturday, 18/03/23
A) “Christine” 3 rft: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20”) - 15 minute time cap or Heavy “Christine” 500m Row 12 DL @ 1.5BW 12 Box Jumps (30/26”) B) E3M x 5 rounds 100m Farmer Carry (2 x KBs) 15 Wall Balls (9/6kg) 15 Pull-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
16 Mar Friday, 17/03/23
With a 10 minute time cap for each A) 3-3-2-2-2-1-1-1-1-1 Clean B) For time: 21-15-9 Push Presses (52.5/40kg) SDHP (52.5/40kg) C) For time: 600-400-200m Row 30-20-10 KB Swings (24/16kg) ...
15 Mar Thursday, 16/03/23
A) Weightlifting or B) Partner or solo WOD For time: Buy in: 50 Pushups 50 Air Squats then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank Jacks Cash out: 100/80 Calories - 35 minute time cap [vc_gallery type="image_grid" images="30564" img_size="full" column_number="2" grayscale="no"...
14 Mar Wednesday, 15/03/23
A) Front Squat 8 x 5 B) AMRAP in 10 mins: 5 Hang Power Cleans (45/30kg) (^62.5/45kg) 4 Burpees (6”) 3 Strict Pull-Ups ...
13 Mar Tuesday, 14/03/23
A) Push Jerk 3 RM B) E2M x 4 rounds 8 Push Jerks @ 60%+ of 3RM 60 Double Unders C) E2M x 4 rounds 12 Box Jumpovers (24/20”) Max calories in time remaining ...
12 Mar Monday, 13/03/23
Please keep signing into classes through the Mindbody app. Thanks everyone! A) E90S x 8 5 Deficit Deadlifts B) AMRAP in 12 minutes: 8 HSPU 8 DB Power Cleans 8 DB Front Rack Lunges 8 Alt V-Ups [vc_gallery type="image_grid" images="30558" img_size="full"...
10 Mar Saturday, 11/03/23
"Willy" 3 rft: 800m Run 5 Front Squats (102.5/70kg) 200m Run 11 C2B Pull-Ups 400m Run 12 KB Swings (32/24kg) ...
09 Mar Friday, 10/03/23
A) For time: 6 x 5 Power Cleans (60/40kg) (^80/55kg) 10 Toes-to-Bar 200m Run B) Push Press 6 x 8 ...