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...

A) 1 rep max hex bar deadlift B) 1 rep max log clean and press C) 1 rep max kettlebell clean and press D) Row 3 x 500m

Jackie - 1000m row 50 x Thrusters 30 x Pull ups

A) 3 x 800m run B) WOD - 100m run 50 x floor press 50 x pull ups 50 x air squats 100m run 50 x press ups 50 x ring rows 50 x front squats...

A) 1 rep max back squat B) Tabata double unders C) AMRAP 4 minutes clean and press/jerk 1 minute bar over burpees 4 minutes snatch 1...

A) Floor Press 5 x 5 B) WOD - 21 15 9 15 21 KB Snatch KB goblet squat KB swing

Struggling to recover? Feeling sluggish, lazy and unmotivated? Part 1! It could be one of the following things : 1. Macronutrient &...

A) 5 x 3 Deadlifts EMOM 9 minutes 1/ 10 x Pull ups 2/ 6 x Power/Squat Cleans 3/ 15 x Sit ups B) 6 x 250m row