As far as possible in 30 minutes: @ 0, 8, 16, 24 400m Run (+ optional 10 Box Jumps) @ 4, 12, 20, asap “DT” + “Jackie” + “Annie” - In the first 4 minute interval complete the run and then either rest for the remainder of the...
A) Snatch 5 @ 50% 4 @ 60% 3 @ 70% 2 @ 80% 6 x 1 or B) 3 rft: 600m 20 Alt DB Snatches (1 x 20/15kg) 15 Dips 10 Box Stepups (20/15kg) ...
A) 8 rft: 8 Power Cleans (60/40kg) 8 Toes-to-Bar - 12 minute time cap B) 8 rft: 16 Calories 32 Double Unders - 12 minute time cap ...
A) E2M x 6 5 Back Squats B) E2M x 6 5-4-3-2-2-2 Split Jerks or B) For 12 intervals, alternating E2M: 1) 25/20 Calories AMRAP Devils Presses (2 x 10/5kg) 2) 12 Pull-Ups 12 DB Front Squats 12 Russian Twists (1 x 10/5kg. L+R=2) [vc_gallery type="image_grid" images="23015"...
“Heidi” AMRAP in 23 minutes: 23 Air Squats 23 Pushups 23 KB Swings (24/16kg) 23 Jumping Lunges 23 Situps 23 Box Jumps (24/20”) ...
10.30am class time added to Mindbody for today. REMOM x 30 minutes: @ 0, 3, 6 … 6 Burpees 3 Strict Pull-Ups @ 1, 4, 7 … 4 Burpees 30 Double Unders @ 2, 5, 8 … 2 Burpees 3 Clusters [vc_gallery...
A) 5 x 5 Strict Press B) For time: 800m buy in Then 5 Push Presses 40 RKBS (24/16kg) 5 Push Presses 30 Weighted Lunges 5 Push Presses 20 KB Drags 5 Push Presses 10 Goblet Squats 5 Push Presses ...
A) “Isabel” For time: 30 Snatches (61/43kg) - minimum of 3 touch’n’go reps per set B) AMRAP in 12 minutes: 30 Situps 30 Pendlay Rows 60 Double Unders ...
2 x AMRAP in 8 minutes: A) 2 Muscle-Ups 4 Pushups 8 Alt DB Snatches (1 x 20/15kg) - sub 2 transitions or 4 Ring Rows (hard) for M-Ups B) 2 HSPU 4 Toes-to-Bar 8 Wall Balls (9/6kg) - add a deficit to the HSPU or go strict...
A) E2M x 5 rounds 1 Clean 2 Hang Power Cleans 3 Front Squats 2 Hang Power Cleans 1 Clean B) Incrementing AMRAP in 8 minutes: 2-4-6-8-10 .. reps of Deadlifts C2B Pull-Ups (no butterfly) Alternating V-Ups ...
Fill out the form below and we will get back to you as soon as we can.
