Mon: Pistol Sq then Thrusters, plank then ring rows Tue: Wk 3 Power Clean then burpee, L-sit Wed: Ring Muscle Ups then May the 4th be with you! DU, AMSU, MU and there will be 400m runs so plan accordingly Thu: Athlete’s Choice Fri: Front Rack Lunges then CTB, Row Sat: Team Back Squats, DB PP, DU, Pushups Sun: HPS, Ball Slams   Lurong Challenge Registration Be impressed with intensity, not volume  Read more

Mon: Front Sq, KTE, Rope Climb Tue: Wk 2 Power Clean then MBC, Box Jump then supermans Wed: Squat Snatch then BMU, CTB, PP, PJ Thu: Athlete’s Choice Fri: DL then HSWU, DU Sat: Bear Complex, Burpees then partner mindline finisher Sun: WB, SDLHP, AMSU then finisher Four men four numbers Don’t change your rowing for calories – here’s why    Read more

Mon: 5×5 Back sq @ 75% then TTB, STO Tue: Wk 1 Power Clean then pullups, DU Wed: Christine L Bday wod with power snatch, run Thu: Athlete’s Choice Fri: weather permitting) Team wod with sled push, WB, Box Jump, L-sit Sat: KBS, Pushups then mindline finisher Sun: heavy OHS then not so heavy OHS, HSPU    Read more

Sun: Lowell (4)2.0 Mon: Shoot throughs then Thrusters, box Jump overs, midline finisher Tue: DL then SDLHP, Dips Wed: TGU then KBS, Clean Complex Thu: Athlete’s Choice Fri: 3RM strict press then PP, TTB Sat: class warm up then OHL, Ball Slam, midline finisher Sun: box Jump then HPS, step climbs The sugary albatross Work on your timing  Read more

BENCHMARK WEEK! Sun: 1RM DL then Sprint Mon: 14.4 Tue: Handstand PU/W work then Row Wed: Cluster, CTB Thu: Athlete’s Choice Fri: Annibel Sat: LauperRead more