6 rft: 400m Run 16 Box Jumps (24/20”) 8 Hang Power Snatches (62.5/45kg) ____________________________________ CFK Fit 6 rft: 400m Run 16 Box Step-ups 8 Dual DB Hang Power Snatches ...
3 x AMRAP in 10 minutes: A) 0 – 10:00 15/12 Calories 15 Wall Balls (9/6kg) B) 13:00 – 23:00 10 CTB Pull-Ups 10 DB Box Stepovers (2 x 20/15kg. 24/20”) C) 26:00 – 36:00 5 Devils Presses 5 DB Thrusters - Partner option: You go, I go. Minute...
A) E2M x 8 1: 5 Deadlifts @ 70% 2: 5 Bench Presses @ 70 % B) 4 x AMRAP in 4 minutes: 10 HSPU 12 Toes-to-Bar 14 Box Jumpovers (24/20”) - rest 1 minute between intervals ______________________________________ Fitness A) E2M x 8 1: 5 Deadlifts 2: 5 Bench Presses or 10 DB...
A) Rotating EMOM x 20 1: 16/13 Calories 2: 12 KB Front Rack Lunges 3: 8 Bar Muscle-Ups or 15 KB Swings 4: 4 Power Snatches B) Alt EMOM x 10 Min 1: 10 Dual KB SDHP Min 2: 10 Line-facing Burpees ____________________________________ Fitness A) Rotating EMOM x 20 1: 12/10 Calories 2:...
A) EMOM x 10 Min 1: Max Shuttle Runs Min 2: Rest B) 10 rft: 40 Double Unders 12 DB Snatches 3 Wall Walks - 25 minute time cap _______________________________ Fitness A) EMOM x 10 Min 1: Max Shuttle Runs Min 2: Rest B) 10 rft: 30 Seconds of Double or Single Unders 12 Hang DB Snatches 6...
Members please note: Due to the installation of the new fan the 9.30am class will be affected and the 3.45pm class may also be affected. At this stage we plan to offer an alternative workout during those times as...
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