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Warm-Up Foam roll hips/legs Band traction @ hip Alternating Groiner Alternating pigeon Walking heel grab Walking pigeon Deep cossack squat Rotating sumo squat Duck walk Stretch shoulders Strength Bear complex 1RM Power clean Front squat Push press Back squat Push press WOD AMRAP in 5 min: 5 Ground to overhead

Warm-up 2 Rounds: 5 KB circles 5 windmills/side 5 kipping pullups 5 goblet squats Skill Alternating on the minute x6 sets: 8HSPU/2 Rope Climbs WOD 30 Wall-ball 30 Box jumps 30 KB swing 30 Push-ups 30 Sit-ups 30 Double-unders 30 Pull-ups Cash-out GHD DB Bench 4×25 reps

Warm-up 3 Rounds: 5 toes to bar 5 swimmers 10 good mornings with band THEN Light hip stretching Strength Overhead Squat On 90s timer starting light, build to 3 rep max WOD 2 Rounds: 500m row 10 DB Thrusters 20x gym shuttle run 10 DB Push-up/Row

Warm-up 3 Rounds: 10 KB circles 10 goblet squats 10 pass-through 6x bounding jump 60%, 75%, 90% Stength 4 sets 3 Front squat, 1 push jerk WOD 4 Rounds: 40′ Overhead walking lunges 15 Burpees Cash-out Skin the cat: 8×1 or 6×2 or 4×3 or 3×5

Warm-up ANYWAY: 30x pass through 30x good mornings with band light hip/glute stretching Strength 1A. Good mornings 4×8, 20s rest 1B. Max triple jump, 120s rest WOD 4 Rounds: 6T2B 10 Wall-ball 2 Wall-climb

Warm-up Foam roll hips/legs Band traction @ hip Alternating Groiner Alternating pigeon Walking heel grab Walking pigeon Deep cossack squat Rotating sumo squat Duck walk Stretch shoulders Strength Thruster 5×5 WOD 5 Rounds: 5 DB Snatch/arm 10 Ball slam 10 lengths gym run Cash-out Dead-bug x50/side

Warm-up 2 rds: 10 KB circles 10 goblet squats 10 swings 5 clean and press /arm Skills Alternating on the minute x 12: 10 BF Pullups/10 Ring Dips WOD 5 Rounds: 300m Row 10 DB Thrusters

Warm-up 300m row THEN Anyway 20 GHD, 20 push-ups, 20 pass-through THEN Light hip/glute stretching Strength Push-Press 5×3 WOD AMRAP in 15 minutes 10 KBS 10 Box Jumps 10 Walking Lunges Cash-out Torture twist, 4×25

Good Morning! To those that we haven’t seen in the gym yet this year, welcome back. You will notice a few changes as you come into classes now. The first thing you will notice is that we are going to be offering a Competitors programme for those with aspirations of

Back Squat 5×5 6 rounds 3 Power cleans 6 Box Jumps 9 Knees to elbows