18:00
Bend Me Shape Me
30 minute session lead by Cheryl!
19:00
You’re Welcome
DT 5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Share between partners…Must be touch & go reps. Pass in the hang position. 5 Burpees each if bar rests on the floor.
20:00
Meddling Medball
Teams of 2:
400m Medball Carry
70 Front Squats
400m Medball Carry
50 Power Cleans
400m Medball Carry
30 STOH
400m Medball Carry
21:00
All Bells (No Whistles!)
AMRAP 10
10 KB Swings
8 Goblet Squats
10 KB Swings
8 Russian Twists
10 KB Swings
8 KB SDHP
Take it in turns to complete Swings + next movement. Swap each round
22:00
Double The Fun
EMOM 14
Odd: 30 Double Under/ 60 Single Under
Even: 8 Push Press
If you fail to make 30/60 reps, double the number of Push Presses!
Swap every 2 minutes
23:00
Hanging Around
Teams of 2-3
AMRAP 8
Max Wall Balls
1 Person = Hang Tough
1/2 People = Wall Balls
12:00
Pays To Be A Winner
AMRAP 8
2-4-6-8-10…
Pull Ups
V- Sits
First 4 minutes stay on same exercise, second 4 minutes swap to other exercise.
01:00
Winballdon
AMRAP 8
Max Wall Balls with a twist.
Wall Balls need to be ‘banked’ by your partner.
02:00
Helen
3RFT
400m Run
21 Kettlebell Swings
12 Pull Ups
One full round each, then Run together and share final round of reps.
03:00
The Boston Bear
6 RFT
1 Bear Complex,
10 Burpees Over Bar
25 Double Unders
Swap every movement
04:00
Stand By Me
4RFT
200m Run
10 Hang Power Cleans
5 Pull Ups
Resting partner must stand with plate overhead
05:00
Baby Badger
1 Round
30 Squat Cleans
30 Pull Ups
800m Run
Share reps and run
06:00
BIGKAT
3x
5 minutes on 5 minutes off Kettlebell Exercises
07:00
Over and Out
4RFT
10 Burpees Over Bar
200m Run
Complete 1 round then swap
08:00
No Wave
AMRAP 9
Row for meters
09:00
10CC
10RFT
200m Run
10 Power Snatches
10:00
Mustang Sally
Moby- Flower (Lunges)
In Cannon: 3 Rounds
40 Double Unders
30 Sit Ups
20 KB Swings
10 Hand Release Press Ups
11:00
Lotta Pullin & Pushin
50-30-10
Dumbbell Thrusters
Ring Rows
Hollow Rocks
Share reps
12:00
Indulge Yourself
Family Workout lead by Rachael!
13:00
Indulge Yourself Again
Family Workout lead by Rachael!
14:00
El Niño
4RFT
8 Deadlifts
8 Hang Power Cleans
8 Push Press
Complete a round at a time
15:00
Ruby Tuesday
50 Double Unders
40 Air Squats
30 Sit Ups
20 Box Jumps
5 Wall Walks
Then work back up to the top!
One partner works down, other works up!
16:00
Boudicca’s Franpee
21-15-9
Thrusters
Burpees over Bar
Partner must be hanging off pull up bar
17:00
Howdy Partner
EMOM 24
3 Clean & Jerk
6 Hand Release Press Ups
9 High Knees
High Five to swap!