As of the 4th of October, we will be adding back the conditioning class at 18:30 Monday, Wednesday and Friday.
These classes will have a focus on cardio (run, bike, row, ski) Body weight (Burpees, box jumps, Push ups, Pull ups) and strength work with Dumb-bells and Kettle-bells. 

Monday

Back Squat 10-8-6-4-2-2-2
In between each set of back squats 
5-10 chin ups 
(add weight if you are able to complete 10 chin ups)

Dumb-bell bench press 5 x 8-12 
Gorilla rows 5 x 12 

Tuesday

Strict Handstand Push ups 
Every 2 minutes 5-10 reps 

4 rounds 
3 minutes on 
3 minutes off

20/15 Calorie row 
10 Burpees over the rower 
10 Dumb-bell Thrusters 22.5/15kg 

Max Toes to bar 

Wednesday

EMOM x 10
Snatch high pull +
Hang snatch +
Overhead squat

20 minute EMOM 
45 seconds work 
15 seconds rest

Min 1 – Wall ball 
Min 2 – Ski erg 
Min 3 – Dumb-bell snatch 
Min 4 – Echo bike 

Thursday

Power Clean 
3-3-3-3-3

Annie at the bar 
50-40-30-20-10
Double unders 
Sit ups 
5-4-3-2-1
Clean 85/55kg

Friday

Push Jerk 10-8-6-4-2

EMOM x 20
Min 1 – 10 Push jerks 60/40kg
Min 2 – 10 Chest to bar Pull ups 
Min 3 – 200m run 
Min 4 – 1-5 Bar Muscle ups 

Saturday 

In teams of 2

800m Run 
1000m Ski
800m Run 
100m Burpee broad jump 
800m Run  
400m Farmers Carry 
800m Run
100 Wall balls