We hope you’re all staying well in these crazy times. We are currently offering 3 options for your training: OPTION 1: Normal Classes with a MAX of 10 athletes. We have marked the gym out into a safe space for each athlete. YOU MUST BOOK IN – contact Ness if you can’t book OPTION 2: Extra Open…
8am+ CLASS In 10 mins complete: 400m Run then 3 rounds of: 10 Shoulder to overhead (40/25) 10 Push Ups 10 Pistol Squats Rest 1 min (change weights) In 10 minutes complete: 400m Run then 3 rounds of 10 Hang Power Clean (50/35) 10 Push Ups 10 Pistol Squats Rest 1 min (change weights) In…
Strength: 15 min to find 20RM Back Squat Fitness WOD: 5 PullUps 10 WallBall 15 Situps 15 min AMRAP Performance WOD: 60 Wall Balls (9/6) 50 Pull-Ups 80 Sit-Ups 30 Pull-Ups 40 Wall Balls For Time (15 min time cap) HAPPY BIRTHDAY PAUL D (Oly Club) !!!!!
Strength (both): 6 x 6 DB Bench Press Fitness WOD: 20-2 DB Push Press (22.5/15) 1-10 DB Burpee Box Step Over Run 200m between rounds For time Performance WOD: 100m Run 10 HSPU 10 Box Jump Overs (24/20) 200m Run 20 HSPU 20 Box Jump Overs 400m Run 30 HSPU 30 Box Jump Overs 600m…
HERO WORKOUT – TOMMY MAC 12 Burpees 12 Thrusters (50/35) 12 Burpees 12 Power Snatches 12 Burpees 12 Push Jerks 12 Burpees 12 Hang Squat Cleans 12 Burpees 12 Overhead Squats 2 rounds for time (30 min time cap) *Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces…
Fitness: E90s for 8 sets complete 5 Sumo Deadlift (building) WOD: Run 200m 10 KB Swing 10 Goblet Squat 10 KB Hang Clean 13 min AMRAP Performance: 9-6-3-1-3-6-9 Sumo Deadlift WOD: 300/250m Row 20 Alt DB Power Clean (22.5/15) 50 Double Unders 13 min AMRAP
FITNESS WOD: 15/12 cal Row 12 Push Ups 12 DB Suitcase Lunge (22.5/15) 12 Situps 20 min AMRAP PERFORMANCE WOD: 20 min EMOM MIN 1 – 16/13 Cal Bike MIN 2 – 15 Toes to Bar MIN 3 – Max DB Renegade Rows (22.5/15) MIN 4 – 8-10 Strict Pullups FINISHER – 2 rounds :45 Left Side…
STRENGTH (both): 10RM Push Press Fitness WOD: 15 MB Clean WallBalls 15 Ring Rows 15/12 cal bike 15 min AMRAP Performance WOD: In 15 mins complete Buy-In: 100 Wall Balls (9/6) IN THE REMAINING TIME AMRAP 10 Thrusters (50/35) 10 Chest to Bar Pull-Ups
WOD: E4MOM x 16 Mins (2 rounds of each) MIN 1-4 – Run 800m MIN 5-8 – AMRAP of 10 HSPU/2 Wall Climbs 2 Deadball over shoulder -Rest 4:00- E2MOM x 12 mins (3 rds of each) MIN 1-2 – Run 200m MIN 3-4 – AMRAP of 2 Devils press (22.5/15) 4 DB Box Step-Ups…
Fitness WOD: Bike 1km 10 push ups 15 KB Swings 30 single skips 16 min AMRAP Performance WOD: 3 mins to complete 20 Push-up 30 Russian KB Swing (32/24) 75 Double Under -Rest 1:30- 5 mins to complete 40 Push-up 50 Russian KB Swing 100 Double Under -Rest 1:30- 7 mins to complete 60 Push-up 70 Russian…