MONDAY

STRENGTH
E2MOM x 12 MINUTES
1 Snatch Grip Deadlift + 1 Power Snatch + 1 Hang Power Snatch

WORKOUT
AMRAP x 12 MINUTES
5 Power Snatches@50/35kg
15 Box Jump Overs@24/20″
25/20 Cal Row

TUESDAY

STRENGTH
E3MOM 3×5 Tempo Front Squat (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.

WORKOUT
EVERY 3:00 x 4 SETS
12 Front Squats@60/40kg*
12 Burpee Over Bar
12 Pull-Ups

*Option to Increase load every set.

WEDNESDAY

SKILL
EVERY 1:00 x 5 SETS
2 Power Clean
2 Hang Power Clean

*Increase load every other set. Keep light to moderate.

WORKOUT
EMOM x 18 MINUTES
MIN 1 – 15/12 Cal Bike
MIN 2 – 20 Alt DB [email protected]/15kg
MIN 3 – 15 Hand Release Push-Ups

THURSDAY

STRENGTH
E3MOM 3×5 Tempo Strict Press (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.

WORKOUT
5 Rounds
50 Double Unders
15 Push [email protected]/30kg
10 Toes to Bar

-1:30 Rest b/t Sets-

FRIDAY

WORKOUT
EMOM x 12 MINUTES
MIN 1 – 8/8 Goblet Split Squats
MIN 2 – 5-7 Strict Pull-Ups
MIN 3 – :50 EZ Row

WORKOUT
3 ROUNDS FOR TIME
500m Row
30 Goblet Lunge@24/16kg
15 Pull Ups
30 Slam Balls

SATURDAY

STRENGTH
E3MOM 3×5 Tempo Deadlift (1111)*
*Keep loading moderate to moderate-heavy. Slight increase from last week.

WORKOUT
3 ROUNDS FOR TIME
21 Wall Balls@9/6kg
15 Bar Facing Burpees
9 “Deadstop” Deadlifts@100/70kg

SUNDAY

WORKOUT
AMRAP x 20 MINUTES
50/40 Cal Bike/Row
800m Run
50 Sit-ups
25 Russian KB Swing@32/24kg
50 Box Step-Ups @24/20″

7am BARBELL

20 Minutes to build up to a 2RM Hang Clean

EMOM 12
5 Hang Power Clean@50/60% of 2RM Hang Clean

GREENWOOD FITNESS

MONDAY

5 Rounds
50 DU /100 Skips/ 25 Air Squats
25 Cal Erg / 25 Tuck Jumps and 25 Sit-Ups
15 Burpees
10 KB Swings

Rest 1 minute after each round 🙂

WEDNESDAY

AMRAP 30
50 Mountain Climbers
40 BW Lunges
30 KB Swings
20 Wallballs (Thrusters)
10 Down Ups

FRIDAY

32 EMOM
1. 200m Run (Shuttle Runs, or 20 Star Jumps)
2. 20 DB Hang Snatch
3. ME Over DB Burpees
4. Rest

MONDAY

STRENGTH
E3MOM 3×5 Tempo Strict Press (2121)*
*Keep loading moderate to moderate. Slight increase from last week.

WORKOUT
5 ROUNDS FOR TIME
15/12 Cal Bike/Row
15 Box Jump w/ Step Down @24/20″
15 Push Press@50/35kg

TUESDAY

STRENGTH
E3MOM 3×5 Tempo Deadlift (2121)*
*Keep loading moderate to moderate. Slight increase from last week.

WORKOUT
3 ROUNDS
500m Row
24 Sit-ups
15 Deadlifts (Athlete Choice)*

-Rest 1:00 b/t Sets-
*Increase weight each set & heavier than last week

WEDNESDAY

WORKOUT
AMRAP 6
21 Front [email protected]/30kg
30 Double Unders
15 Down Ups

-Rest 2:00-

AMRAP 6
15 Front Squats@50/35kg
30 Double Unders
15 Down Ups

-Rest 2:00-

AMRAP 6
9 Front Squats@60/40kg
30 Double Unders
15 Down Ups

THURSDAY

SKILL
EVERY 1:00 x 5 SETS
1 High Hang Power Clean
1 Hang Power Clean
1 Power Clean

*Increase load every other set. Keep light to moderate.

WORKOUT – GO HARD!
AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans@50/35kg
Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES
2,4,6, and so on…
Hang Power Cleans@50/35kg
Toes to Bar

FRIDAY

STRENGTH
E3MOM 3×5 Tempo Front Squat (2121)*
*Keep loading moderate. Slight increase from last week.

WORKOUT
FOR TIME
800m Run
40 Wall Balls@9/6kg
40 Slam Balls@20/10lbs
40 Goblet Lunge@24/16kg
400m Run
20 Wall Balls@9/6kg
20 Slam Balls@20/10lbs
20 Goblet Lunge@24/16kg

SATURDAY

STRENGTH
GYMNASTICS
EMOM x 10 MINUTES
MIN 1 – 5-7 Strict Wide Grip Pull-ups
MIN 2 – 2-3 Slow Wall Walks

WORKOUT
AMRAP x 16 MINUTES
6 Strict [email protected]/30kg
9 Pull-ups
12 HR Push-Ups
15 Push [email protected]/30kg
15/12 Cal Row

SUNDAY

STRENGTH
3 SETS FOR QUALITY
:45 DB Suitcase Step-Up
:45 DB Front Rack Hold

– Rest as Needed b/t Sets-

WORKOUT
EMOM x 18 MINUTES
MIN 1 – 5-7 Reps of Hang Power Snatch*
MIN 2 – :45 Box Jump + Step Down (24/20)
MIN 3 – :45 Hollow or Tuck Hold

*Build each round. Keep weight light-moderate.

GREENWOOD FITNESS

Monday

AMRAP 20 
2 DB Snatch*
10 Box Step Ups
2 Burpees*
*Snatches & Burpees increase by 2 reps each round

Wednesday

EMOM 32
40 seconds on/ 20 seconds off
1 – DB Hang Clean & Jerk
2 – DB Lunges
3 – Burpees to Plate
4 – Sit Ups

Friday

AMRAP 12
20 KB Swings
15 Sit Ups
10 Press Ups
200m Run (Home 20 Star Jumps)

Rest 2 minutes

AMRAP 12
20 KB Squats
15 Slamballs
10 Down Ups
200m Run (Home 20 Star Jumps)

MONDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Front Squat (2121)*
*Keep loading light to moderate.
(Score is Load)

WORKOUT
AMRAP x 12 MINUTES
15/12 Cal Row
10 Front [email protected]/30kg
10 Hang Power [email protected]/30kg
(Score is Rounds + Reps)

FINISHER
3 Rounds
:30 Plank Hold
:10 Rest
:30 Hollow Hold
:10 Rest

TUESDAY

SKILL
EMOM x 12 MINUTES
MIN 1 – 5-7  Strict Pull-Ups
MIN 2 – :45 Tempo Press Up (2121)
(No Measure)

WORKOUT
3-5 SETS*
25/20 Cal Bike/Row
15 Box Jumps w/ Step Down (24/20″)
12 Pull-ups

-1:00 Rest b/t Sets-
*3 Sets if coach/athlete want to reduce volume
(Score is Time)

WEDNESDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Strict Press (2121)*
*Keep loading light to moderate. (Score is Load)

WORKOUT
EVERY 3:00 x 3-5 SETS
400m Run
12 Push [email protected]/30kg

*Option for athlete to increase load after 2nd Set to 50/35kg
*3 Sets if coach/athlete want to reduce volume
(Score is Time)

THURSDAY

WORKOUT
AMRAP x 9 MINUTES
15 Russian Kettlebell Swings@24/16kg
12 Burpees to Plate
9 Toes to Bar

-Rest 1:00-

AMRAP x 9 MINUTES
15 Russian Kettlebell Swings@24/16kg
12 Burpees to Plate
9 Toes to Bar
(Score is Rounds + Reps)

FINISHER
8 SETS, :30 ON / :15 OFF
MOVT 1 – Elbow Plank KB Taps
MOVT 2 – Tuck Hold
*Alternating Movements for total of 8 Sets.

FRIDAY

STRENGTH
ON A 12:00 RUNNING CLOCK… 3×5 Tempo Deadlift (2121)*
*Keep loading light to moderate. (Score is Load)

WORKOUT
3-5 SETS*
12 “Library” Deadlifts@80/55kg
50 Double Unders

-Rest :30 b/t Sets-

*3 or 5 Sets if coach/athlete want to reduce volume and multiple options for weight
**Library Deadlift is completely quiet touch to the ground, no dropping or slamming bar.

SATURDAY

WORKOUT
AMRAP x 20 MINUTES
800m Run
500m Row
30 Box Step-Ups (24/20)
25 Slam Balls (20/10)
20 Wall Balls@9/6kg
3-5 Wall Walks**

*Athlete can choose to Run 400m then Walk 400m
**Choose a number that keeps you moving and proper mechanics

SUNDAY

STRENGTH
EVERY 1:30 x 6 SETS
3 Hang Power Snatch*
*Increase load every other set. Keep light to moderate.
(Score is Load)

WORKOUT
AMRAP x 5 MINUTES
5 Hang Power [email protected]/30kg
7 Down Ups

-Rest 2:30-

AMRAP x 5 MINUTES
5 Hang Power [email protected]/30kg
7 Down Ups

Monday

Outside Class

For Time:
40/28 Calorie Row
25 Clean And Jerk
15 Burpees
40/28 Calorie Row
20 Thrusters
15 Burpees
40/28 Calorie Row
15 Clusters
15 Burpees
40/28 Calorie Row

Zoom

For Time:
600m Run
25 Clean And Jerk
15 Burpees
600m Run
20 Thrusters
15 Burpees
600m Run
15 Clusters
15 Burpees
600m Run

Tuesday

Outside Class

AMRAP 4
10/7 Calorie Ski/Bike
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
10/7 Calorie Ski/Bike
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Rest 2 minutes 

AMRAP 8
10/7 Calorie Ski/Bike
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
10/7 Calorie Ski/Bike
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Rest 2 minutes 

AMRAP 4
10/7 Calorie Ski/Bike
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
10/7 Calorie Ski/Bike
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Zoom

AMRAP 4
20 Star Jumps
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
20 Star Jumps
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Rest 2 minutes 

AMRAP 8
20 Star Jumps
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
20 Star Jumps
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Rest 2 minutes 

AMRAP 4
20 Star Jumps
10 DB Hang Snatch Right Arm
10 OH DB Lunge Right Arm
20 Star Jumps
10 DB Hang Snatch Left Arm
10 OH DB Lunge Left Arm

Wednesday

Outside Class

For Time:
15 Deadlift
50 Double Unders
25 Sit Ups
12 Deadlift
40 Double Unders
25 Sit Ups
9 Deadlift
30 Double Unders
25 Sit Ups
6 Deadlift
20 Double Unders
25 Sit Ups
3 Deadlift
10 Double Unders
25 Sit Ups

Zoom

(Same as class)

Thursday

Outside Class

AMRAP 20
1000/800m Row
30-20-10
Squat Snatch
Burpee Over Bar
In the remaining time max calorie row 🙂

Core
Tabata Hollow Hold

Zoom

AMRAP 20
200 Double Unders
30-20-10
BB or DB Squat Snatch
Burpee Over Object
In the remaining time max double unders 🙂

Core
Tabata Hollow Hold

Friday

Outside Class

For Time:
5 Rounds
400m Run
21 Russian KB Swings
15 Goblet Squats
9 KB Push Press Right Arm
9 KB Push Press Left Arm

(Zoom same as class)

Greenwood Fitness

Monday

Wednesday

Friday

Monday

5 Rounds
Every 5:00 minutes
15 Power Clean
30 Air Squats
60 Double Unders
Max Calorie Row in the remaining time!

Score = How much fun you had x Total Calories = 🙂

Zoom

5 Rounds
Every 5:00 minutes
15 Power Clean
30 Air Squats
60 Double Unders
Max Clusters until 4:00 then rest 1:00

Tuesday

For Time:

30/21 Calorie Bike/Ski 

30-20-10
Push Press
Back Squat

30/21 Calorie Bike/Ski 

10-20-30
Push Press
Back Squat

30/21 Calorie Bike/Ski 

Zoom

For Time

50 Sit Ups

30-20-10
Push Press
Back Squat

100 Mountain Climbers

10-20-30
Push Press
Back Squat

50 Sit Ups

Wednesday

AMRAP 26
6 Deadlifts
7 Down Ups
8 Sit Ups
9 Press Ups
10 KB swings
Run 400m

(Zoom same as class)

Thursday

21-15-9
Thruster
After each set 50 Double Unders
15-12-9
Clean and Jerk
After each set 40 Double Unders
12-9-6
Squat Snatch
After each set 30 Double Unders

(Zoom same as class)

Friday

AMRAP 25
500/400m Row
20 KB Goblet Reverse Lunges
20 Russian KB Swing
50m KB Front Rack Hold Walk (L)
50m KB Front Rack Hold Walk (R)

Zoom

AMRAP 25
20 Burpees over KB
20 KB Goblet Reverse Lunges
20 Russian KB Swing
50m KB Front Rack Hold Walk (L)
50m KB Front Rack Hold Walk (R)

Saturday

For Time:
Socially Distanced Pairs
Row 2400/2000m on each rower.
Chipper:
100 Hang Power Clean
50 Burpees
100 STOH
50 Burpees
100 Front Squats
50 Burpees
100 Thrusters
50 Burpees

One Person working through chipper one person rowing until both are complete.

Zoom – sub row for 1km Run

Sunday

EMOM 32
1 – 12 Strict Press
2 – 20/14 Press Ups
3 – 20/14 Calorie Ski or Row
4 – Rest
5 – 12 Lat Raise
6 – 12 Bicep Curl
7 – 20/14 Calorie Ski or Row
8 – Rest

Zoom

EMOM 32
1 – 12 Strict Press
2 – 20/14 Press Ups
3 – 20m DB Walking Lunge (or 30 step back lunges)
4 – Rest
5 – 12 Lat Raise
6 – 12 Bicep Curl
7 – 20 Bulgarian Split Squats (10 each leg)
8 – Rest

Greenwood Fitness

Monday
EMOM40
1 – Power Snatch / DB Snatch
2 – Burpees
3 – OH Squat / Back Squat
4 – Rest

Wednesday
AMRAP 30
10 Deadlifts
10 Down Ups
10 Hang Power Cleans
10 Sit Ups
10 STOH

Friday
AMRAP 7
6 Thrusters
10 Bar Facing Burpees

REST 2

AMRAP 7
6 Front Squats
10 Bar Facing Burpees

REST 2

AMRAP 7
6 STOH
10 Bar Facing Burpees

Monday

Minutes 0-4
5 Power Clean
30 Double Unders
10 Calorie Bike

Minute 4-6 Rest

Minutes 6-10
5 Front Squats
30 Double Unders
10 Calorie Bike

Minute 10-12 Rest

Minutes 12-16
5 Squat Clean
30 Double Unders
10 Calorie Bike

Minute 16-18 Rest

Minutes 18-22
5 Thrusters
30 Double Unders
10 Calorie Bike

Tuesday

For Time:
Row 5K
Starting with and every 2 minutes perform 6 Devils Press + 6 Strict Press

Wednesday

For Time:
5 Rounds
50 Double Unders
40 Calorie Bike
30 Deadlift
20 Sit Ups
10 Power Clean

Thursday

AMRAP 30
2,4,6,10,12,14………..
STOH
Front Squat
Front Rack Lunge
Starting with and every 2 minutes perform 10/7 Calories on the Ski

Friday

For Time:
6 Rounds
10 Snatch
30 Double Unders

Rest 4 minutes

For Time:
6 Rounds
10 Down Ups
15 Russian KB Swings

Saturday

For Time:
6 Rounds
10/7 Calorie Row
12 Deadlift
10/7 Calorie Row
9 Hang Power Clean
10/7 Calorie Row
6 STOH
10/7 Calorie Row
Rest 2 minutes after each round

Sunday

AMRAP 30
400m Run
15 Back Squat
10 Down Ups
8 V-Ups
6 Hollow Rock

Online Program

Monday

Core Conditioning
30 V-ups
30 Mountain Climbers
30 Oblique Crunches (15 each side)
30sec Hollow Hold
Rest 2 minute and repeat

EMOM 12
Each minute complete:
5 Hang Power Cleans
5 Push Ups
5 Stict Press
5 Push Ups

Notes:
Alternate arms each minute if using a DB

Tuesday

For Time:
100 KB Swings
Every Break 20 Goblet Squats

into:

100-80-60-40-20
Double Unders

10-8-6-4-2
Clunge each arm/leg

Wednesday

3 Rounds of each superset with a 90sec rest in between each set
Pull…
6 Renegade row each arm
12 Bent Over Rows each arm

Then:

Push…
6 Strict HSPU
12 Push Press each arm

Then:

Squat
6 Goblet squat + Half Squat
12 Goblet Cossac Squat (6 each leg)

Thursday

For Time:
1 mile Run
100 Down Ups
100 Goblet Thrusters
1 mile Run

Friday

Tabatta Lemon Squeezers

AMRAP 20
8 Single Leg Romanian Deadlifts (right)
18 Pulse lunges (right)
8 Burpee over DB
18 Pulse lunges (left)
8 Single Leg Romanian Deadlifts (left)
18 Sit Ups

Tabatta Hollow Hold

Saturday

For Time:
10 Rounds
10 Down Ups
12 Deadlift
10 Down Ups
9 Hang Power Clean
10 Down Ups
6 STOH
10 Down Ups
Rest 2 minutes after each round

Sunday

AMRAP 30
400m Run
15 Back Squat
10 Down Ups
8 V-Ups
6 Hollow Rock

Greenwood Fitness

Monday

EMOM 30
40 on 20 off
1. Front Squats
2. Mountain Climbers
3. STOH
4. ME Over bar burpees (1min) 6. Rest

Wednesday

AMRAP 20
2/4/6/8…..
KB swings
Down ups
Slam balls (jump squats)

Friday

10 RFT
(25 cap)
6 Thrusters
12 Press ups
18 Lunges
24 Sit ups

Monday

For Time:
5 Rounds:
6 Strict Shoulder Press
6 Push Press
6 Push Jerk

Rest 5 minutes

For Time:
5 Rounds:
In a 3 minute window complete:
12 Hang Cluster
12 Burpees Over Object
36 Double Unders

Notes:
If you have one dumbbell/kb, it’s 6 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

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

If you have one dumbbell/kb, it’s 6 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Tuesday

For Time:
5 Rounds
40 Air Squats
20 HR Press Ups
40 Alt Lunge
20 Sit Ups

Wednesday

The NHS Heroes Fun Run 🙂

For Time:
Run 5k

Thursday

EMOM 10
6 Down Ups
6 Tuck Jumps
6 Push Press
In remaining time ME Strict HSPU or Strict Press

Rest 5 minutes

EMOM 10
6 Burpees
6 Thrusters
In remaining time ME Pistols or Reverse Lunge

Friday

6 Rounds
In a 4 minute window complete:
24 Double Unders
12 Devils Press Right Arm
24 Double Unders
12 Devils Press Left Arm

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

Saturday

Outside

‘WE BACK BABY”

But we being sensible!

6 Rounds
12 Calorie Row
6 Front Squat
6 Hang Power Clean
6 STOH
12 Calorie Row
Rest 2 minutes after each round

Online

6 Rounds
12 Burpees
6 Front Squat
6 Hang Power Clean
6 STOH
12 Burpees
Rest 2 minutes after each round

Sunday

Outside

AMRAP 6
2,4,6,8,10,12…….
Hang Snatch
Calorie Ski

Rest 4 minutes

AMRAP 6
2,4,6,8,10,12…….
Strict Press
HR Press Ups

Rest 4 minutes

AMRAP 6
2,4,6,8,10,12…….
Thruster
Over Bar Burpee

Online 

AMRAP 30
In Pairs
YGIG
A.
10 HR Press Ups
10 Hang Power Clean
10 STOH

B.
Complete 50 Double Unders

Notes:
Player 1 completes A., when complete Player 2 can start A. As soon as Player 1 finishes A. they must complete 50 double unders before they can start back on A, but only after Player 2 has finish A.

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

If you have one dumbbell/kb, it’s 6 reps on each arm.
Two dumbbells/kb, use both or if you have one use a barbell.

Barbell Classes

Wednesday

E2MOM
6×1 Clean + 1 Hang Clean

E2MOM
4×8 RDL

Friday

E2MOM
6×1 Snatch High Pull + 1 Snatch

EMOM 10
1 Snatch + 1 Hang Snatch

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

Monday

For Time:
21-15-12-9-6
DB Goblet Squat
Down Up
15-12-9-6
DB Thruster on both arms
DB Goblet Lunge on both legs
12-9-6
DB Cluster on both arms
Strict HSPU

Tuesday

5 Rounds
12 Strict Press
20 HR Press Ups
12 Bent Over Row
20 Bench Dip
12 Bicep Curl
20 Second Hollow Hold

Notes:
If you have one dumbbell/kb, split the reps on the Strict Press, Bent Over Row and Bicep Curl.

Barbell, use that for Strict Press, Bent Over Row and Bicep Curl.

Wednesday

For Time:
3 Rounds
50 Air Squats
25 DB Hang Snatch Right Arm
50 Tuck Jumps
25 DB Hang Snatch Left Arm

Thursday

For Time:
Double Unders
50-45-40-35-30-25-20-15-10-5
After each set – 10 Burpees + 10 Sit Ups

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

Friday

For Time:
5 Rounds
14 DB Hang Squat Clean (7 Each Arm)
14 HR Press Ups
12 DB Hang Squat Clean (6 Each Arm)
12 Bench Dips
10 DB Hang Squat Clean (5 Each Arm)
10 Strict HSPU or DB Strict Press

Saturday

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

Sunday

AMRAP 24
2,4,6,8,10,12,14……….
Down Up
Single Arm DB C&J Right Arm
Air Squats
Single Arm DB C&J Left Arm

30 Double Unders after each round!
2,2,2,2 – 30 4,4,4,4 – 30………

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

Barbell Classes

Wednesday

E3MOM 5×5 Clean 

EMOM 10
5 Hang Cluster

Friday

E3MOM 5×5 Snatch Balance

E3MOM 5×5 Hang Snatch

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