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For time: 50/40 Calorie Ski 50/40 Calorie Echo Bike 50/40 Calorie Row

4 Sets: (1 set every 6 minutes) 150m Run 10 Dumbbell Box Step Overs (1x35/20) (24”/20”) 10 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 10 Dumbbell Box Step Overs (1x35/20) (24”/20”) 150m Run

3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE 1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE 1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE 1 Push Press +

For Time: 100 Line Hops or Jumping Jacks 40 Squat to Overhead Reach 100 Line Hops or Jumping Jacks 30 Squat to Overhead Reach 100 Line Hops or Jumping Jacks 40 Squat to Overhead Reach

1 Strict Press + 2 Push Press + 3 Push Jerk @ 6.5/10 RPE 1 Strict Press + 2 Push Press + 3 Push Jerk @ 7/10 RPE 1 Strict Press + 2 Push Press + 3 Push Jerk @ 7.5/10 RPE 1

EMOM 16 Minutes Minute 1: 15 Chair/Box Dips Minute 2: 15 Push Ups Minute 3: Max Line/Plate Hops Minute 4: Rest SCORING = ONLY REPS OF LINE/PLATE HOPS EACH TIME

AMRAP 3 Minutes 2 Wall Walks 8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg V-Up) -rest 2 Minutes- AMRAP 3 Minutes 24 Double Unders (OR 48 Single Under) 2 Wall Walks -rest 2 Minutes- AMRAP 3 Minutes 8 GHD SIt Ups w/6in Riser (OR 16 Alt. Leg

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