Tekkers/Skill - 10 mins Beginners - Kipping Tekkers Advanced - Rope Climb WOD for Time 400m Run 12 x Pullups 24 x Burpees 800m Run 24 x...

Performance Rowing Wk 2 Session 2 Strength - Wendler Wk 2 Deadlifts 3 @70% 3 @80% 3 @90% WOD - AMRAP 15 mins 7 x Deadlifts 100/70kg 6 x...

Performance Rowing WK2 Session 1 Strength - Wendler WK2 Front Squats 3 @70% 3 @80% 3 @90% ** 2 warmup sets before hitting 70% WOD - AMRAP...

Performance Rowing Wk2 Session 1 Refer to your Personal Program Skill Max Height box jump test (10 mins) WOD - 4 x RFT 10 x Hang power...

Performance Rowing (open gym) WK1 Session 4 Refer to your personal program Strength Wendler Wk1 Shoulder Press 5 x 75% 5 x 80% 5 x 85%...

Skill HSPU/Progressions EMOM 6 mins 5 x HSPU * Beginners practise a static Handstand for 20sec Hold each round WOD In a 4 Min Window Run...

Performance Rowing (open gym) WK1 Session 3 - refer to your Personal Program Strength Wendler WK1 Deadlift 2-3 warmup sets then: 5 x 75%...

Performance Rowing (open gym) Week 1 Session 2 (refer to your personal program) 2 x 12min UT1 (intense Aerobic phase) *** Rest between...

Skill/Strength (performance) EMOM 6 mins 1st 3 x Bar Muscle Ups 2nd 3 x Ring Muscle Ups ** Beginners to work on Pullups/Kipping WOD For...

Strength 15 mins to build a Heavy 3RM Deadlift WOD for Time 1 Mile Run 33 x Goblet Squats (20/10kg) 33 x Deadlifts 80/60kg 33 x Pressups...