Monday

AMRAP 26
100 Double Unders
75 Air Squats
50 Jumping Lunge
25 Sit Ups

Notes:
Double Unders
Single Skip – Double the reps
Star Jumps – Half the reps

Tuesday

EMOM 32
1 – DB Push Press R-Arm
2 – Bench Dips
3 – DB Push Press L-Arm
4 – Press Ups
5 – DB Power Clean R-Arm
6 – Strict HSPU
7 – DB Power Clean L-Arm
8 – Rest

Notes:
40seconds work 20seconds rest

Wednesday

For Time:
3 Rounds
30 Squats
20 Thrusters
10 Hang Clusters
(Rest 2 minutes after each round)

Notes:
If you have one dumbbell/kb, split the reps.

Two dumbbells/kb, use both.

Barbell, use that for all movements.

Thursday

AMRAP 24
30-20-10-20-30
HR Press Ups
Push Press
Hang Power Clean
Bent Over Row

Notes:
If you have one dumbbell/kb, split the reps.

Two dumbbells/kb, use both.

Barbell, use that for Push Press, Hang Power Clean and Bent Over Row.

Friday

For Time:
3 Rounds
60 Double Unders
40 Air Squats
30 Russian Swings
3 Rounds
40 Double Unders
30 OH Squat or Front Rack
20 Alt DB Snatch
3 Rounds
20 Double Unders
10 Pistols or Reverse Lunge ( both legs = 1 rep)
10 Strict HSPU or Pike Press

Notes:
Double Unders
Single Skip – Double the reps
Star Jumps – Half the reps

Saturday

Social workout open to everyone, members and non members alike! Book on via team up, invite the friends and family.

Sunday

For Time:
5 Rounds
10 DB Squats (5 each arm)
7 Down Ups
10 DB STOH (5 each arm)
7 Down Ups
10 DB Thrusters (5 each arm)
7 Down Ups

Barbell Classes

Wednesday

E2MOM
5×5 TNG Power Clean

E2MOM
5×5 Push Jerk

E2MOM
3×8 Clean Pull

Friday

E2MOM
5×5 Snatch Balance

E2MOM
5×5 TNG Snatch

E2MOM
3×8 Snatch Pull