A) E45S x 15 rounds 1 Power Clean + 1 Push Jerk B ) “Open 20.1” With a 15 minute time cap, complete 10 rounds for time: 8 Ground-to-Overhead (43/29kg) 10 Bar-Facing Burpees ...
Class times remain as per normal for now. Please book in through Mindbody. 2 rounds for time: 40 Box Jumps (24/20") 30 Alt V-Ups 20 S2O 400m Run 30 Pushups 20 Power Cleans Level – M / F 1 – 15 / 8kg 2 – 25 / 15kg 3...
“Lift. Move. Work.” 0 – 4:00 Clean 1 RM 6:00 – 10:00 AMRAP Bar Muscle-Ups (sub Pull-Ups) 12:00 – 20:00 AMRAP 30 Double Unders 8 DB Push Presses (22.5/15kg. LH) 8 DB Push Presses (22.5/15kg. RH) 8 Lateral Burpees [vc_gallery type="image_grid" images="26947"...
A) Krusher’s WL program - C&J or B ) AMRAP in 40 minutes: 1000/800m Row 50 Alt DB Snatches (20/15kg) 1 Minute Wall Sit 50 Box Stepovers (24/20”) 1 Minute Plank - partner or solo - back by popular demand Compare to 22/07/21 [vc_gallery type="image_grid"...
A) Snatch 3-3-3-2-2-2-1-1-1-1 B) Tabata - 8 intervals per station - 20:10 (work : rest) seconds - 1 minute rest between stations Calories RKBS Weighted Lunges ...
A) “Open 20.2” (mini) AMRAP in 10 minutes: 4 DB Thrusters (22.5/15kg) 6 Toes-to-Bar 24 Double Unders B ) Bench Press 8 x 5 ...
A) EMOM x 15 minutes Deadlift + Power Clean + Front Squat + Hang Clean B) For time: 30-20-10 Wall Balls (9/6kg) Situps Pull-Ups - 12 minute time cap ...
Partner WOD For time: 180 (M,M) / 150 (F,F) / 165 (M,F) Calories 150 Alt DB Snatches (20/15kg) 120 Toes-to-Bar 90 HSPU 60 Burpee Box Jumps (24/20”) ...
A) E90S Press 5-4-3-2-1-2-3-4-5 B ) E90S Back Squat Or Weighted Pull-Ups/Dips 10-8-6-4-2-4-6-8-10 C) 400m Farmer Carry ...
A) Krusher’s weightlifting – C&J Or B ) Partner or solo 5 x 400m Run 20 Deadlifts 15 Front Squats 10 Push Jerks - rest 2 minutes 5 x 10 Lateral Burpees 10 Hang Power Cleans Level – M / F 1 – 20/15kg 2 – 25/20kg 3 – 35/25kg 4 – 45/30kg 5 – 52.5/35kg [vc_row...
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