Author: Jim King

06 Feb Tuesday, 07/02/17

A) Hang Snatch B) For time: 60 Double Unders 15 Pull-Ups (^C2B) 15 Hang Snatches (35/25kg) (^50/35kg) 15 Pull-Ups (^C2B) 60 Double Unders ...

05 Feb Monday, 06/02/17

A) Barbell Complex for max load: 3 Push Jerks 3 Pause Front Squats (2 second pause) B) 5 rounds for time: 4 LH DB Thrusters (20/15kg) 4 RH DB Thrusters (20/15kg) 8 Situps (^T2B) 4 Burpees OTP  ...

04 Feb Sunday, 05/02/17

I don't know what Raq does to people, but maybe you should wish her a happy birthday in case she's your judge for the Open this year. ...

03 Feb Saturday, 04/02/17

4pm session this afternoon for any members registering for the Open. This afternoon's workout is a longer AMRAP with some similarity to the morning WOD, so if you're considering doing both let us know in the morning and we can give you some advice on...

02 Feb Friday, 03/02/17

3 rounds, each for time: 500m Row 600m Run 70 Double Unders ...

01 Feb Thursday, 02/02/17

A) 3 rounds, not for time: 7 Dips (weighted) 20 Pushups B) Hang Power Clean - 10 minutes to build to a heavy 5 C) Every 30 seconds for 8 minutes: 1 Hang Clean ...

31 Jan Wednesday, 01/02/17

A) Overhead Squat 10 - 10 - 10 - no racks B) 3 rounds for time: 15 Chest-to-Bar Pull-Ups 12 Box Jumps (24/20") 9 Power Snatches (45/30kg) ...

30 Jan Tuesday, 31/01/17

Tabata - 8 intervals per station of  20 seconds work followed by 10 seconds of rest A) Row (total cals) B) Double Unders (total reps) C) 5m Shuttles (total shuttles) D) Situps (total reps) / Handstand accessory work E) Deadball hold  ...

29 Jan Monday, 30/01/17

For time. Buy in: 22 HSPU, 1000m Run Then 3 x 9 Deadlifts (60/40kg) (80/55kg) 8 Cleans (60/40kg) (80/55kg) 7 Jerks (60/40kg) (80/55kg) Cash out: 22 HSPU ...

29 Jan Sunday, 29/01/17 – Rest Day