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:
5 Burpees
10 Glute Bridges
5 Burpees
10 Air Squats
x 3

WOD:
5 Rounds for Time of:
15 Burpees
30 Kettlebell Swings

* Switch KB Swings to DB Swings or Alternating DB Hang Snatches, 15 Barbell Hang Power Cleans or 30 Air Squats if needed
* Reduce Burpees to 10 if needed

Running WOD:
Run 200m
Rest 2 Minutes
Run 100m
Rest 1 Minute
x 6

* If can’t measure DISTANCE, Run for 1 Minute, Rest for 2 Minutes, Run for 30 Seconds, Rest for 1 Minute x 6

Instructions for Running:
– Try to attack this workout, on every Intervals the goal should be to go very hard, having double the amount of Rest should allow you to do this every time!

Check out the video below for your full Whiteboard Brief!

Burpee Demo

Kettlebell Swing Demo

Alternating DB Snatch Demo

Hang Power Clean Demo