Karen - 150 x wall balls 9kg/6kg

A) 5 x 5 Deadlifts B) Snatch technique

A) 5 x 3 Front squats B) Squat clean technique

Continuing with technique week! A) 5 x 5 Back squat Kipping Pull ups Muscle ups

Struggling to recover? Feeling sluggish, lazy and unmotivated? Part 2! If you followed last weeks post and still struggling, you may need some of the following. Creatine is produced in the body in small quantities and is also found naturally in foods such as meat and fish. It’s stored in muscle cells, then used to power high-intensity muscle contraction – think short bursts such as a max-effort bench press or 100m sprint. With very limited supplies available, your body

A) Build to a heavy 5 reps back squat A1) 5 x 5 back squats A2) 1 x 20 with 50% of estimated 1 rep max B) Kipping technique Chest to bar technique Butterfly technique Muscle up technique

A) 5 x 3 Floor press B) 10 rounds for time 3 x Snatch 6 x OH squats 9 x OH lunges

Mr Ryan Beech will be leaving us today and returning to university, as a farewell, we gave him free run to choose a workout he wanted everyone to do. This is what he chose..... "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to a

A) Run 800m best effort B) Deadlift 1 rep max C) WOD 21 - 15 - 9 Toes to bar Double unders Box jumps Rest 4 minutes 21 - 15 - 9 KB swings Burpees

A) Strict press 5 x 3 B) Snatch Pull EMOM 8 minutes C) WOD - AMRAP 14 minutes 3 Thrusters 3 chest to bar pull ups Increase reps by 3 every round