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Option 1 back squat – 5 by 5 – add 2.5kg from last week density – 15 minutes of: 12 front rack lunges + max ring rows + max russian kbs Option 2 back squat – 5 by 5 – add 2.5kg from last week 50 walballs 50 boxjumps 50 wallballs Option 3 1k...

Monday 1. back squat – 5 by 5 at 75% 2. density – 15 minutes of: 12 stepups on a 18″ box/max pushups/max weighted hip ext. 3. short metcon Karen – 150 wallballs 4. long metcon Karen + 1.1k run Tuesday 1. squat clean – emom by 3 reps by 12 ...

Welcome back to normality everyone. Id like to wish everyone a happy new year on behalf of the other coaches and myself. December and the holidays can be a long slog when we are out of our routines and in party mode. The good news is its all over now...

1. Cindy Amrap 20 minutes + double unders 5 pullups 10 pushups 15 squats 20 double unders

1. amrap 5 minutes 5 kbs 32/20kg 5 thrusters 45/30kg rest 1 minutes amrap 6 minutes 6 hang squat cleans 45/30kg 6 box jumps 30/24″ – 30″ is 24 box plus a green and a red plate rest 1 minute amrap 7 minutes 7 deadlift 75/50kg 7 bar facing burpees...