Daily WOD

6am, 8am "T.U.P." 15-12-9-6-3 Power Cleans (62.5/45kg) Pull-Ups Front Squats (62.5/45kg) Pull-Ups 7am PARTNER WOD 6 rounds for time: 50 Cal Row 20 HSPU 50 Double Unders - One works, one rests - Each partner does half the reps for each set 7am Weightlifting ...

A) For time: 400m Farmer Carry (2 x KB) B) Weighted Dips 7-7-7-7 C) 50 GHD Situps ...

- Complete four 2 minute rounds of each AMRAP, with 1 minute rest between rounds. - Start each new interval where you left off in the previous interval. - 2 minute change between stations. A) 10 Toes-to-Bar 10 Second L-Sit Hang with chin over the bar. 100m Medball Carry (9/6kg) B) 5...

For time: A) 12-9-6 Squat Cleans (102.5/70kg) Muscle-Ups or  B) 20-15-10 Squat Cleans (62.5/45kg) Box Jumps (24/20") Ring Dips Meg S    ...

A) Split Jerk 3-3-3-3-3-3-3 B) Push Press 10-10-10 https://www.youtube.com/watch?v=veOCvUAEiPA...

6am, 8am A) Press 5-5-5 B) Push Press 10-10-10 C) Push Jerk 3-3-3 7am "Angie" For time: 100 Pull-Ups 100 Pushups 100 Situps 100 Squats 7am Weightlifting The Master and the Apprentice ...

Gym timetable: We will be running close to a full timetable until Dec 23 depending on numbers. On Dec 24 there will be one class in the morning at 7am and then the gym will be closed from Dec 25 to Jan 1. The normal timetable...

20 minutes to work on each complex A) Snatch + Hang Snatch + Overhead Squat B) Clean + Hang Clean + Push Jerk https://www.youtube.com/watch?v=B0KyiE1j0Jg...

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