Thursday 220218

Warm up Rowing alt Rotations Drills Band work Squats Shoulders Workout 30min EMOM 1st 50sec row @80% 2nd 1min burpee hold pace @80% 3rd 50sec skipping

Wednesday 210218

The Hinge The hinge is the physical application of picking something off the floor. Being able too do this with neutral spine is key to health fitness...

Tuesday 200218

The shoulder press The categories of press including strict press, push press and jerk. Plus multiple applications of these presses. The shoulder press...

Monday 190218

We are taking it easy this week with the loading. Therefore its a great opportunity to look at and address our technique in the fundamental movement patterns....

Friday 160218

3x7min open sliders 1st 7min AMRAP 30 double unders 15 snatch 3min rest 2nd 0-3-6-9min rest the remainer of 3min window if reps are completed 10,12,14...

Thursday 150218

Warm up Rowing PVC dislocations Mountain climbers Strength 2 bench press E2 for 10 @85% WOD Teams 20min 1 for 1 rounds 10/15 cals row 3 atlas stone to...

Wednesday 140218

Warm up Airdyne Duck walks Strength 2 front squat E2 for 10 @85% 5 strict pull ups E2 for 10 WOD 7min AMRAP 3-6-9-12-15-18… HSPU Front squat 40/60...

Tuesday 130218

Warm up Rowing Leg swings Inch worms Strength 1 deadlift E2 for 10 @85% WOD 15min AMRAP 100 wallball 75 DU 50 hang clean 35/50 Flexibility

Monday 120218

Warm up Rowing Shoulder taps Mountain climbers Strength 2 strict press E2 for 10 @85% WOD 12min AMRAP 8 OHDBL left 6 DBS left 4 burpee 8 OHDBL right 6...

Friday 090218

12.1 Rest 13.4

Thursday 080218

Warm up Airdyne Duck walks Strength 3 front squat E2 for 10 @80% WOD Elizabeth Flexibility

Tuesday 060218

Warm up Airdyne Thoracic bridges Mountain climbers Strength 3 deadlift E2 for 10 @80% WOD 30 STO @50/70 45 hang cleans 60 deadlift Flexibility

Monday 050218

Warm up Rowing PVC dislocations PVC OHS Strength 3 strict press E2 for 10 @80% WOD FGB 3 rounds 1min wall ball 1min KB swings 16/24 1min box jump step...

Friday 020218

Warm up 400m run PVC work Dislocations Active shoulders OHS WOD Isabelle But first 1 snatch + 1 hang snatch 15min EMOM Flexibility

Birthday Workout

Hope you enjoyed your birthday last weekend and here is a birthday workout for you to enjoy. Teams 27min time window 4500m row 45 burpee each before moving...

Wednesday 310118

Warm up Rowing PVC dislocations Thoracic bridges Strength 5 bench press E2 for 10 @75% WOD Primer 5min EMOM 2 hang power cleans 3 push ups WOD 8min AMRAP...

Tuesday 300118

Warm up Airdyne Duck walks Shoulder band work WOD Hitting the wod first today as I would like fresh legs for Fran. Strength 5 front squat E2 for 10 @75%...

Monday 290118

Warm up Airdyne Mountain climber Inch worms Strength 5 DL E2 for 10 @75% WOD 3min Ball slams 3min Burpee strict pull ups 3min Burpee squat ups 3min Burpee...

Birthday Workouts

Happy Birthday Paddy and hope you had a good birthday yesterday Alex. Here is a birthday workout for you both to enjoy. 1mile run 34 squat 40/60 24 STO...

Thursday 250118

Warm up 400m run Resistance band complex Strength 5 strict press E2 for 10 @50 WOD Primer 5min EMOM 3 HPC 3 T2B WOD 15min AMRAP 10 HPC @40/60 200m run...

PFN Bench Mark WOD 1

Tuesday 230118

Warm up Rowing Glute bridges Arm swings Strength 5 DL E2 for 10 @50% WOD Primer 5min EMOM 5 DU 3 push ups 1 pull up WOD 5 rounds 50 DU 30 push ups 20 pull...

Birthday Workout

Happy Birthday Alastair here is a birthday workout for you to enjoy. Warm up Jumping jacks Arm rotations Duck walks Strength 5 pause BS E2 for 10 @50 Birthday...

Friday 190118

Warm up Rowing Mountain climbers Thoracic bridges Strength 2 FS E2 for 10 @80% WOD 24min EMOM alt 1st 10-20cals row 2nd 15 DB thrusters 3rd 50sec skipping...

Thursday 180118

Warm up Rowing WOD 3min row for metres hard 1min rest Progressive clean and jerk EMOM

Wednesday 170118

Warm up Rowing Leg swings Inch worms Strength 2 DL E2 for 10 @80% Workout Primer 5min EMOM 4 DB snatch 2 burpee 10min time window 2-4-6… DB snatch...

Tuesday 160118

Warm up Rowing Mountain climbers Wall squats Strength 2 back squat E2 for 10 @80% 3 strict pull up 10min EMOM WOD Death by goblet squat 5 push ups after...

Becky’s Birthday Workout

Happy Birthday Becky here is a birthday workout for you to enjoy. First some strength 2 strict press E2 for 10 @80 Birthday workout Primer 5min EMOM 3...

Happy Birthday Alex

Happy Birthday Alex here is a birthday workout for you to enjoy. Warm up Birthday Workout 24 rounds 6 pull ups 6 thrusters 35/50 Flexibility

Thursday 110118

Happy Birthday Alex birthday workout coming your way tomorrow. Warm up Airdyne 20 shoulder rotations 10 knee push ups x3 Strength 3 bench press every 2min...

Wednesday 100118

Warm up 10cals row 3 inch worms 2 thoracic bridges x3 Strength 3 deadlift every 2min for 10min @75 WOD Primer 5min EMOM 1 pull up 3 press ups 5 squats...

Tuesday 090118

Warm up Shoulder band work 20sec rowing between sets Strength 3 Strict press every 2min for 10min @75 WOD Teams 1:1 C&J 5min 5’s @35/60 5min...