MONDAY

AMRAP 40
In Pairs
100 – 80 – 60 – 40 – 20
DB Squat Cleans
HR Press Ups
DB Push Press
Down Ups

TUESDAY

AMRAP 20
Increasing Ladder
2, 4, 6, 8, 10…….
DB Devils Press
DB Reverse Lunge
Mountain Climbers (each leg)
V-Up

WEDNESDAY

For Time:
6 Rounds
12 Thrusters (Half the reps on each arm)
15 Burpees over object
12 Power Cleans (Half the reps on each arm)
15 Strict Burpees

3 Rounds
30 second High Plank
30 second Plank Push Ups
30 second Hollow
30 second Russian Twists
No rest between rounds

THURSDAY

EMOM 28

1 – 12 Strict Press
2 – 12 Bent Over Rows
3 – 16 Press Ups
4 – 16 Sit Ups

FRIDAY

For Time:
30-20-10
DB Snatch
HSPU
Burpees

Rest 2 minutes

For Time:
30-20-10
DB Hang Power Cleans
DB Lunges
Down Ups

SATURDAY

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

SUNDAY

For Time:
10-1
Deadlifts
Hang Power Cleans
DB Squats
DB STOH
V Ups

*40 Dubs or 20 Star Jumps between each full round

Barbell Classes

Wednesday

E3MOM
5x 1 Snatch Pull + 1 Muscle Snatch + 1 Power Snatch + 1 Squat Snatch

EMOM 10
1 Snatch

E3MOM 5×5 Sotts Press

Friday

E3MOM
5x 1 Clean Pull + 1 Muscle Clean + 1 Power Clean + 1 Squat Clean

EMOM 10
1 Clean

E3MOM 5×5 Squat or Push Jerk