Monday 7 Sep - 20 Min Ascending 'Amanda' AMRAP - 5,5,7,7,9,9,11,11 (and so on, adding 2 reps each round) - MuscleUp, Snatch (60/40)

 Strength - Snatch Grip DeadLift

Sunday 6 Sep - Open Gym 2-4pm

Sammy and her winning team from the CF Never Quit comp last Sunday. The others didn't stand a chance against these four!

Saturday 5 Sep - 2 Rnds - 2 Min WallBall, 2 Min Rest, 1 Min Wall Ball, 1 Min Rest, 30 Sec Wall Ball. 90 Sec Rest. 2 Min Hang Power Clean and Jerk (50/35), 2 Min Rest, 1 Min Hang Power Clean and Jerk, 1 Min Rest, 30 Sec Hang Power Clean and Jerk. 90 Sec Rest. 2 Min Calories (Rower or AirBike), 2 Min Rest, 1 Min Calories (Rower or AirBike), 1 Min Rest, 30 Sec Calories (Rower or AirBike). 90 Sec Rest

Haley and Mark wodding their way around Europe

Friday 4 Sep - In 10 Mins - 400m Farmers Carry (24/16) then AMRAP - 7 Burpee Box Jump Over, 7 Ring PushUp

 

Strength - Snatch Complex

Thursday 3 Sep - 60 PullUps, every 10 reps 20m Lunge Step. 60 SitUp, every 10 reps 20m Bear Crawl. 60 Box Jump, every 20 reps 10m HandStand Walk

Wednesday 2 Sep - 2 Rnd - 15 Push Press (40/30), 20 Back Squat (40/30)

 

Strength - Back Squat

Tuesday 1 Sep - 12 Min AMRAP - 5 HandStand PushUp, 10 Pistol Squat, 15 DeadLift (90/60), 20 Double Under

Skills Practice - 4 Mins (each) - Kipping Pullups, Kipping HandStand PushUps, Pistol Squats

Yoga is ON this Thursday, 7pm