We hope you’re all traveling along well with your supplementary pull-up work.  Please remember that if you have progressed and are not sure of the next step that we are always there to help.

Three rounds, each for time:
Row 500m
25 Box Jump Overs 24/20”
50 Double-unders
25 Kettlebell Swings 32/24kg
50 Wall Ball 10/6kg
*rest between rounds.

7.00am
It’s been a tough week – come in for a team/partner workout for a bit of fun.

8.00am
For time:
Run 1200 Meters
63 Kettlebell Swings 24/16kg
18 Muscle-Ups
Rest until the clock reaches 15:00, and then…

Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings 24/16kg
6 Muscle-Ups

*Happy 8th Birthday to Chloe Saliba!

Every 5 minutes for 5 rounds:
Run 400m
15 Shoulder to Overhead 50/35g
50 Double-unders

Have you taken our Nutrition Quiz?

EMOM x 20:
1 Power Snatch
2 Snatch Balance
3 Overhead Squat
*You can stay light and use this as an active recovery day or work up to a heavy set if you’re feeling good!

*Have you seen our updated and expanded Membership Options?

A. Complete 5 cycles:
Pendlay Row 6-8 reps
30 sec. Front Support (on rings)
60 sec. weighted plank
*Rest 60 sec. between exercises.

B. Tabata Evil Wheel.