Tuesday 9th JulyArch 1 - rope climbs on Wed, cover shins - all classes will be in arch 2Metcon (AMRAP - Reps)Alternating Tabata: Box jumps 24/20" Situps rest 1 minMetcon (AMRAP - Reps)Alternating Tabata: KBS 24/16kg Mountain Climbers rest 1 minMetcon (AMRAP - Reps)Alternating Tabata: Hang Power Snatch 35/25kg OTBB rest 1 min
Thursday 4th JulyPlease remove all shoes and recover items from lost and found by Friday 5th July! Anything left upstairs is going to charity.Metcon (Time)For Time: 21-15-9 Box Jumps 30/24" C2B Pullups
Wednesday 3rd JulyMetcon (Time)10RFT each in pairs - conga style 15x Wallballs 20/14lb 200m Row 30 minute time cap *each person starts on a movement
Tuesday 2nd JulyIncline Bench (3RM 8")Skull Crushers (3x15 50/35kg)Z-Press (3x15 50/35kg)Plank hold (5 min hold on hands and feet)*rest is in downward dog position
Monday 1st JulyMetcon (Time)Buy In: Casio Run 21x TTB 21x Sumo Deadlift 80/50kg 21x Burpees 15x K2E 15x Sumo Deadlift 100/70kg 15x Burpees 9x Strict TTB 9x Sumo Deadlift 120/85kg 9x Burpees Buy Out: Casio Run
Wednesday 26th JuneMetcon (Time)In Pairs 2RFT: Casino Run together 40x Power Cleans 40/25kg shared 20x Ring Dips shared
Thursday 20th JuneMetcon (Time)For Time: 150x Burpees EMOM 5x Wallballs 20/14lb
Wednesday 19th JuneBanded Deadlift (5x5)bands looped around bar, attached to rig +100kg - 2x red bands -100kg 2x orange bandsBB Shrugs (3x10)Hollow Rocks (3x15)
Tuesday 18th JuneMetcon (AMRAP - Rounds and Reps)AMRAP 10 5x OH Squat 60/40kg 10x TTB
Thursday 13th JuneMetcon (3 Rounds for reps)In pairs - 3 rounds AMRAP 3: Wallball throws 20/14lb AMRAP 3 Toes to Bar AMRAP 3 Pushups Rest 1 min between rounds *score it total reps per round. 1 person works at a time