Monday

AMRAP 26
25 Burpees
50 Double Unders
25 Strict Press
50 Air Squats

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

Two dumbbells/kb, use both.

Barbell, use that.

Tuesday

For Time:
5 Rounds
24 Thrusters
24 Press Ups
24 Split Lunge
24 Bent Over Row

Notes:
If you have one dumbbell/kb, split the reps on the Thruster and Bent Over Row.

Two dumbbells/kb, use both.

Barbell, use that.

Wednesday

AMRAP 8
2,4,6,8,10…….
Devils Press Right Arm
DB OH Squat Right Arm
Devils Press Left Arm
DB OH Squat Left Arm

AMRAP 6
30 Double Unders
15 Sit Ups

Thursday

For Time:
50-40-30-20-10
Power Clean
Back Squat
Push Press

Notes:
If you have one dumbbell/kb, split the reps on the Power Clean, Back Squat and Push Press.

Two dumbbells/kb, use both.

Barbell, use that.

Friday

AMRAP 26
26 Hang DB Snatch
26 Mountain Climbers
26 Squat Jump Over Dumbbell
26 HR Press Ups

Saturday

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

Sunday

AMRAP 6
6 GTOH
6 Burpees

Rest 4 minutes

AMRAP 6
7 Strict HSPU or Strict Press
28 Double Unders

Rest 4 minutes

AMRAP 6
8 Hang Squat Clean
16 Front Rack Lunge

Notes:
If you have one dumbbell/kb, split the reps on the GTOH, Strict Press, Hang Squat Clean and Front Rack Lunge.

Two dumbbells/kb, use both.

Barbell, use that.

Barbell Classes

Wednesday

EMOM 12
5 Power Snatch

E2MOM
5×5 Overhead Squat

Friday

EMOM 12
5 Power Clean and Push Jerk

E2MOM
5×5 Muscle Clean and Strict Press