Monday

Minutes 0-3
10 Goblet Squats
10 Goblet Lunge

Minute 3-4 Rest

Minutes 4-7
8 Strict HSPU or Strict Press
8 HR Press Ups

Minute 7-8 Rest

Minutes 8-11
6 Thrusters
6 Burpees

Minute 11-12 Rest

REPEAT

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

Barbell, use that for Strict Press and Thruster.

Tuesday

For Time:
100 Double Unders
20 Alt DB Snatch
20 Sit Ups
80 Double Unders
20 Alt DB Snatch
20 Sit Ups
60 Double Unders
20 Alt DB Snatch
20 Sit Ups
40 Double Unders
20 Alt DB Snatch
20 Sit Ups
20 Double Unders
20 Alt DB Snatch
20 Sit Ups

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

Wednesday

For Time:
10-1 then 1-10
Alt DB Power Clean
DB Push Press (each arm)
Back Squat
HR Press Up

Thursday

AMRAP 24
12 Down Ups
12 Russian Swings
12 Squat Tuck Jumps
12 Reverse Lunge
12 Mountain Climbers
12 V-Ups

Friday

For Time:
5 Rounds
10 Devils Press Right Arm
20 Air Squats
10 Devils Press Left Arm
20 Air Squats
400m Run

Notes:
400m Run
1 minute shuttle runs
1 minute running on the spot

Saturday

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

Sunday

5 Rounds
1 – 30 Double Unders + 10 Hang Power Clean
2 – 30 Double Unders + 10 STOH
3 – 30 Double Unders + 10 Front Squat
4 – ME Burpees
5 – Rest

Score = Total Burpees

Notes:
If you have one dumbbell/kb, split the reps on the Hang Power Clean, STOH and Front Squat.

Barbell, use that for Hang Power Clean, STOH and Front Squat.

Double Unders
Single Skip – Same reps
Star Jumps – Half the reps

Barbell Classes

Wednesday

EMOM 12
1 Snatch + 1 Hang Snatch

E2MOM
5×5 Snatch Pull

Friday

EMOM 12
1 Clean + 1 Hang Clean + 1 Push Jerk

E2MOM
5×5 RDL