Strength: Clean pulls with pause at knee 25mins 5×3 @ 100% between sets 5x 12 KB twists max weight WOD: AMRAP x12min 3 Muscle ups/6 C2B/ 10 Jumping C2B 3 Clusters 80/55kg 100m Run  

Notices: • Friday 27th May there will be no 5:15pm & 6:15pm classes. • Saturday 28th May there will only be an 8am class. We will open up influx to allow more Wolves to WOD😊. • Sunday 29th May nutrion seminar with Darren Ellis Strength: Snatch Complex building to Max TnG 25 mins 1x Pwr […]

Notices: • Friday 27th May there will be no 5:15pm & 6:15pm classes. • Saturday 28th May there will only be an 8am class. We will open up influx to allow more Wolves to WOD😊. • Sunday 29th May nutrion seminar with Darren Ellis Strength: Split Jerks from racks tech and weighted 25mins WOD: EMOM […]

Notices: • Friday 27th May there will be no 5:15pm & 6:15pm classes. • Saturday 28th May there will only be an 8am class. We will open up influx to allow more Wolves to WOD😊. • Sunday 29th May nutrion seminar with Darren Ellis Gymnastics: Kipping Pull ups/T2B/HSPU 20mins WOD: Chipper for time 20min cap […]

Notices: • Friday 27th May there will be no 5:15pm & 6:15pm classes. • Saturday 28th May there will only be an 8am class. We will open up influx to allow more Wolves to WOD😊. Strength: Circuit 5 rounds not for time 25 min 10 bent over barbell rows 60/40 7 strict T2B 10 Good mornings […]

Strength: Front Squats 4×5 building in weight. WOD: 12min AMRAP 21*15*9* Front Squat 30/50 Bar Facing Burpee *60 Dubs/90 Singles *80 Dubs/120 Singles *100 Dubs/150 Singles Reps for remaining time: Ring MU/C2B/Jumping Pull Up Then: 3min AMRAP 5 x Squat Clean 50/30 (weight increases by 10kgs after each set of 5).

Strength: Slow snatch pulls 7×3 @ 80-90 % (3sec pause @ knee) WOD: For time Running Isabel 30 Snatches 60/40 1km run 30 Snatches

Strength: Back Squats 25mins 7x 5 building between sets 5×1 min weighted planks across box WOD: For time 1 Pwr clean 80/55kg 2 Burpess 2 Pwr cleans 4 burpees 3 Pwr cleans 6 burpees 4 Pwr cleans 8 burpees 5 Pwr cleans 10 burpees 5 Squat cleans 8 burpees 4 Squat cleans 6 burpees 3 […]