AMRAP 18 minutes: @70%1RM Clean 1x Power Clean 1x Squat Clean 200m Run 20x DU * Each round, increase DU reps by 10.

Tomorrow's team workout is for max reps sandbag over shoulder. You'll work in a team of 3, with the timer completing 8 bench press + 8 single arm KB thrusters (each side) + 1 rope climb. One athlete resting, the other working away on the sandbag. Don't miss this one guys - its about having some fun with your mates!

After some deadlifting tomorrow we'll hit an EMOM that looks like this: EMOM 10 mins, for quality. Odd minute: 4x DB Step Ups 8x DB Deadlift 4x DB Step Ups Even minute: 5-10x Strict Pull Up

HEADS UP We will be closed for the public holiday next Monday 27th Jan. We thought you might like a little notice to get those extra classes in before next week. Be sure to make those bookings ASAP!

“Whitten” 5 Rounds For Time: 22x KBS 32kg/24kg 22x Box Jumps 24”/20” 400m Run 22x Burpee 22x Wall Ball 20lb/14lb Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Enjoy! (the WOD and your weekend) 🍑🥳

Tomorrow's workout is not for time. Buy in: 30x Bench Press Then, 2-4-6-8...20 Russian KBS 4-8-12-16...40 DU Cash out: 30x Push Ups or Ring Dips

After a couple of technical days with gymnastics and weightlifting, tomorrow is all about simplicity, working at whatever pace feels suitable for you. AMRAP 25 minutes: 30x Med Ball Lunge 20lb/14lb 15x Wall Ball 20lb/14lb 30x Sit Ups Run 400m

Tomorrow is all about the Clean. Developing trunk strength through the 1st and 2nd pull, improving pulling strength with some accessory work, and putting it all together as we strive for snappy and well-positioned lifts. It's been a good week so far Vervies, see you tomorrow 😊