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 Seconds of Lunges
30 Seconds of Burpees
30 Seconds of Glute Bridges
30 Seconds of Air Squats
x 2

WOD:
3 Rounds for Max Reps of: (9 total rounds)

20 Seconds of Sumo-Deadlift High Pulls
10 Seconds Rest
20 Seconds of Thrusters
10 Seconds Rest
20 Seconds of Burpees
10 Seconds Rest
x 3

2 Minute Rest

Options for SDHP:
– Barbell (30/40kg
– Double DB or KB
– Single DB, KB or Weighted Pack
– Switch to DB or KB Swings
– Switch to V-Sits or Sit Ups

Options for Thrusters:
– Barbell (30/40kg)
– Double DB or KB
– Goblet DB, KB or Weighted Pack
– Single Arm DB, KB or Weighted Pack
– Jumping or Regular Air Squats

Core WOD:
For Time of:
100 V-Sits

* Modify movement if needed

Check out the video below for your full Whiteboard Brief!

Sumo-Deadlift High Pull Demo

Thruster Demo

Single Arm Thruster Demo

V-Sit Demo