We are once more running Zoom Classes during Lock Down for our members, check out the weekly timetable below, along with the Meeting ID and Password that you will need to log on!

Monday – Friday:
7:00am
9:30am
12:30pm
4:30pm
5:30pm
6:30pm

Saturday:
9:00am

Meeting ID = 824 1548 9128
Password = 365957

Warm Up:
30 Second Plank Hold
5 Bent Over Rows
30 Second Plank Hold
5 Press Ups
30 Second Plank Hold
10 Alternating Lunges
x 2

WOD:
20 Minute AMRAP of:
10 Bent Over Rows
10 Press Ups
10 Sit Ups
10 Alternating Lunges

* Reduce Press Ups to 5, or Scale to Knees if needed

Options for SDHP:
– Barbell (Max Weight = 30/40kg)
– Double DB, KB or Weighted Pack
– Single Arm DB, KB or Weighted Pack
(Switch after 5 Reps)
– Switch for Pull Ups or Ring Rows if available

Core WOD:
30 Second Hollow Hold
30 Seconds Rest
x 5

Check out the video below for your full Whiteboard Brief!

Bent Over Row Demo