Wed – 25/9/19

Warm Up

6 Minutes for Quality alternating with a buddy

Buddy 1
1 Round:
5 Ring Rows
10 Kettlebell Goblet Squats (Light Weight)
15 Sit-ups

Buddy 2
Easy Row


5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

WOD – ” Workaholic” – For Time

3 Rounds:
21/15 Calorie Row/Bike
15 Pull-ups

Directly Into…

3 Rounds:
21 Kettlebell Swings (20/12)
15 Thrusters (40/30)


  • 30sec each side ankle stretch
  • 1min Front rack stretch
  • 30 sec each side couch stretch

After Party

After Party” workouts are for those athletes who want a little bit more outside of class to help them be more competitive in the Open or other competitions. These pieces are typically higher skill and are intended to be completed before or after class. The workouts will always line up with the class programming

3 Giant Sets:
30m Single Dumbbell Overhead Walking Lunge (15m Each Arm)
25 Back Extensions
12 Single Dumbbell Alternating Box Step-ups (24/20)

Rest 2min between sets

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