• Thank you to everyone who attended our zoom meeting last night about Nutrition, we hope that everyone was able to take something positive away from it.

If you couldn’t make it and want to catch up, send us a message though our social media or send us an email, and we will give you the link to the recording!

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 Inch Worms
30 Seconds of Sit Ups
30 Seconds of Glute Bridges
30 Seconds of Plank Hold
x 2

WOD:
For Time of:
30 Swings or Snatches
50 Sit Ups
24 Swings or Snatches
40 Sit Ups
18 Swings or Snatches
30 Sit Ups
12 Swings or Snatches
20 Sit Ups
6 Swings or Snatches
10 Sit Ups

* Reduce Sit Up Reps by Half if needed

Movement Choices for today’s WOD:
– KB or DB Swings
– Weighted Pack Swings
– Alternating DB Snatches (Hang or Floor)
– KB Snatches (switch every 5 from Hang)
– Barbell Power Snatch (Hang or Floor)
– Switch to Air Squats, Alternating Lunges, Press Ups or Burpees
– Switch to 50-40-30-20-10 Double Unders or 150-120-90-60-30 Single Unders (Half Reps if needed)

Core WOD:
1 Minute of Left Side Plank
1 Minute of Right Side Plank
1 Minute of Plank
1 Minute Rest
x 3

Check out the video below for your full Whiteboard Brief!

Kettlebell Swing Demo

Alternating Dumbbell Snatch Demo

Kettlebell Snatch Demo

Barbell Hang Power Snatch Demo

Side Plank Demo