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...

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...

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...

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...

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...