Bank Holiday Hours
6am – 7am – 8am – 9am – 10am
Classes and Strength Areas will be available to book via Team Up as normal – Please note there is NO open gym scheduled for the bank holiday.
We would like to wish Emily all the well wishes as she leaves us after this evenings classes. Emily has been an integral part of the coaching team and kids coaching team for the last 3 years. Take care Emily and all the best.
General Warm Up
Dynamic Drills | General Prep
WOD
“Au Revoir”
A.] 15 min AMRAP
3 x 25ft Shuttle Runs
10 Double Dumbbell Box Step Ups @ 24 | 20″” @ 2 x 22.5 | 2 x 15kg
12 Synchro Burpees
WOD Flow for A:
P1 = 3 x 25ft Shuttle Runs
10 Double Dumbbell Box Step Ups @ 24 | 20″” @ 2 x 22.5 | 2 x 15kg
P1 + P2 = Burpees
P2 = 3 x 25ft Shuttle Runs
10 Double Dumbbell Box Step Ups @ 24 | 20″” @ 2 x 22.5 | 2 x 15kg
*2 min Rest*
B.] 10 min AMRAP
4 x Synchro 25ft Shuttle Run
8 YGIG Renegade Rows
2 x Synchro 25ft Burpee Broad Jump | Burpee Step Out
12 YGIG Renegade Rows
…
*Split YGIG work evenly
*[1 rep for each arm; Left + Right = 2]
*Add 4 Renegade Rows [every Round]
Scaling and Modifications:
*Bodyweight step ups | Goblet Step Ups
*Weight as needed
*Gorilla Rows with KBs
*Half Burpee
*7 | 5 Calories over shuttle runs
WOD Results
Log in to record your workout results and see where you rank on the leaderboard.
Log In to Record Score