We’re gonna go back to the regular schedule for Thursday, Friday and Saturday!! If you can’t make it in becuase your roads suck then smash along with wicked home workouts and stay up to speed so when you come back you’ve not fallen back!

The Open starts in a few weeks! We’ve got to stay in shape for those sessions!! Yeesh


10 Power Cleans 115/75, 15 Push Jerks 115/75, 10 Toes to Bars 3 rounds for time

Home workout:

10 Squat Jumps for Max Height (watch your head!)

15 Pike Handstand Push-ups

20 Candlesticks

5 Rounds for time



5 Rounds:

30 KB Swings (70/53)

30 Burpees

30 GHD Sit-ups

This one is going to be scaled back in the gym for sure! Enjoy it!

Home Workout:

5 Rounds for Time of:

30 Single Legged Glute Bridges Right

30 Single Legged Glute Bridges Left

20 Burpees, let’s be honest

30 Sit-ups feet tucked under Couch


1 Minute Ring Dips

1 Minute Double Unders

1 minute Chest to Bar Pull-ups

1 Minute Rest

5 rounds for points/reps/cals

Friday Home workout:

1 Minute Chair Dips

1 Minute of Double Under Jumps whilst wiggling hands

1 Minute Bicycle Crunches

5 rounds for reps! (No rest round)


“Small”: we’re gonna modify this so it fits with the week better too many burpees!!!

2 Rounds:

4 Minutes of Rowing Max Calories

4 Minutes for Max DB Snatches 45/30 and Box Jumps 24/20 in sets of 10

4 Minutes of Biking Max Calories

Home Workout:

2 Rounds:

4 Minutes Max Mountain Climbers

4 Minutes of Stationary Jumping Lunges and Candlesticks in 10’s

Tabata Squats (20 on 10 off, 8 rounds, get it!!!!)