The gym is open 9am-11am for Members Only. No scheduled sessions but Open Gym. Back Squat 1-10-1-10-1-10 Complete 4 rounds of: 40 Double Unders 30 Box Jumps 20 Kettlebell Swings 32/24 Post loads and time to the whiteboard.
CONTINUE READINGFitness 4 sets of: 6-8 Back Squats Rest 60secs 10 Single Dumbbell Row Rest 60 secs For Time: 600m Run 50 Thrusters 30/20 600m Row 25 Burpee Box Jump Overs 600m Run Performance Back Squat 5@80% 3@85% 3×2@90% Complete 15-12-9-6-3 for time of: Power Clean 60/40 Burpee Box Step Overs 25/15 24/20inch Post load and […]
CONTINUE READINGFitness Every 2 minutes for 5 sets 8 Dumbbell Bench Press + 5 Pull Ups Complete 3 rounds of: 15 Front Squats 50/30 10 Lateral Burpees 500m Run Performance Push Jerk 2-2-2-2-2-2 @ 85%+ Complete 7 rounds for time of: 7 Hang Power Clean 60/40 7 Back Squats 60/40 30 Double Unders Post load and […]
CONTINUE READINGFitness Back Squats 5 x 7 Rest 60secs Complete as many rounds as possible in 16 minutes of: 9 Box Jump Overs 9 Push Press 45/30 9 Wall Balls Performance Overhead Squat 3-3-3-3-3 with 3 sec Pause Increasing For Time: 50 Wall Balls Then 3 rounds of: 9 Bar Facing Burpees 7 Clean and Jerk […]
CONTINUE READINGFitness Front Squat 8-8-8-8 90secs rest between sets Complete 4 rounds of: 400m Row 12 Burpees 150m Farmers Carry 20/15 Rest 60secs Performance Back Squat 5@80% 3×3@85% 10-9-8-7-6-5-4-3-2-1 for time of: Deadlift 120/85 Shoulder to Overhead 70/45 Post loads and scores to the whiteboard
CONTINUE READINGBack Squats 10-10-10-10 Across 90 secs rest between sets Complete as many rounds as possible in 15 minutes: 500m Run 15 Air Squats 10 Push Ups 5 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGBack Squat Every 2 minutes 2 reps for 5 sets (Increasing) For Time: 20 Toes to Bar 20 Hang Power Snatches 45/30 40 Dumbbell Thrusters 20/12.5 20 Hang Power Snatches 45/30 20 Toes to Bar Post load and time to the whiteboard
CONTINUE READINGBack Squat 5 x 2 (Pause 4 secs) Increasing Complete as many rounds as possible in 13 minutes of: 12 Shoulder to Overhead 50/35 12 Box Jumps 9 Overhead Squats 50/35 9 Lateral Burpees Post load and rounds to the whiteboard.
CONTINUE READINGBack Squat 2-2-2-2-2 Increasing Complete 7 rounds for time of: 7 Hang Power Cleans 60/40 7 HSPU 7 Wall Balls Post load and time to the whiteboard.
CONTINUE READINGBack Squat 3@70%, 3@80%, 2@85%, 1 @90% 15-12-9-6 for time of: Box Jumps 30/24 Deadlift 120/80 Handstand Push Ups Post load and time to the whiteboard
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