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:
10 Alternating Lunges
10 Sit Ups
5 Burpees
x 5

WOD:
For Time of:
75 Kettlebell Swings
100 Sit Ups
75 Burpees

* Reduce Reps to 50 if needed
* Can do Kettlebell or Dumbbell Swings
* Switch to Alternating Lunges if needed (if adding Weight make sure it is still comfortable, keep it light)

Running WOD:
In 8 Minutes:
Run 1000m
Rest Remaining Time
x 5

* Scale DISTANCE to 800m, 600m or 400m if needed (should have at least 2 Minutes Rest between intervals)
* If can’t measure Distance, Run for 4-5 Minutes, Rest for 3-4 Minutes, x 5

Instructions for Running WOD:
– With at least a 2 Minute Rest between each Run, you need to push it pretty hard on each Interval, not all out Sprint, but it should be faster than your 5000m PB pace.

Check out the video below for your full Whiteboard Brief!

Kettlebell Swing Demo

Burpee Demo