Thursday 4 Mar - 4 Rnds - In 3 Mins - Run 400m, Max Step Up (22.5/15). 2 Min Rest. 4 Rnds - In 3 Mins - Row 500m, Max Burpee Shuttle Run. 2 Min Rest. ‘Partner Finisher’ - 7 Min AMRAP - 10 Mountain Climber, 10 Atomic SitUp

Wednesday 3 Mar - In 10 Mins - 3 Rnds - 20 Barbell Reverse Lunge (40/30), 20 Over The Bar Burpee. 2 Min Rest. In 10 Mins - 15 Front Squat (40/30), 15 Box Jump Over

 Strength - Back Squat

Tuesday 2 Mar - 24 Min AMRAP - 70 Double Under, 21 Toes To Bar, 70 Double Under, 21 Dumbbell Snatch (22.5/15), 21 Toes To Bar, 70 Double Under, 21 Dumbbell Box StepUp (22.5/15)

Strength - Bench Press

Monday 1 Mar - 50/35 cal (any machine) then 9-15-21-15-9 - Push Jerk (50/35), WallBall then 50/35 cal (any machine)

Strength - Snatch  

This weeks programming bought to you by Sammy

Sunday 28 Feb - Open Gym 10-11am

WOD - 4 Mins Work, 2 Mins Rest - 8 Sets 

Alternating between 

1. AMRAP 10 Cal Row, 10 Box Jump Step Down and 

2. AMRAP 10 Cal Bike or Ski, 10 Russian KettleBell Swing

Saturday 27 Feb - 8 Rnds of ‘Cindy’, 800m Run, 6 Rnds of ‘Cindy’, 800m Run, 4 Rnds of ‘Cindy’, 800m Run, 2 Rnds of ‘Cindy’, 800m Run

‘Cindy’ is 5 PullUp, 10 PushUp, 15 Squat

Friday 26 Feb - 4 Rnds - 40 sec Box Jump, 20 sec Rest, 40 sec Kettle Bell Swing (32/24), 20 sec Rest. 2 Min Rest. 4 Rnds - 40 sec Row, 20 sec Rest, 40 sec Over The Rower Burpee, 20 sec Rest. 2 Min Rest. 4 Rnds - 40 sec Dummbell Squat Clean (22.5/15), 20 sec Rest, 40 sec Dumbbell Push Jerk, 20 sec Rest