your results...

Warm-up 3 rounds 10 Dowel pass-throughs 5 Kipping Pullips 5 Hindu push-ups Bench press 5RM Deadlift 10 sets of 1 rep on 60s timer @80% of best Front squat 75% x max reps, rest 5 min x 2 sets

You can now book into the new schedule for next weeks classes. Warm-up 1000m Row, technique focus see http://www.tabatatimes.com/row-better-now/ Skills KB exercises: Taters, windmills, bottoms up press, Turkish Get-ups WOD 5 Rounds for time: 3 Power cleans, AHAP 10 Over-bar burpees

Warm-up Hip Mobility circuit Goblet squat 1×10 Back squat 5RM Bench press for speed, 3 reps on 45s x 8 sets Dumbbell complex: 8 Dead-lift 8 Hang power clean 8 Front squat 8 Push press 60s rest between sets 4 sets

Warm-up Snatch practice with dowel, 15 minutes Skills Levers and head-stands WOD Tabatta! Perform 8 sets of 20s of work followed by 10s of rest. Burpees Rest 1 min Dumbbell thrusters

With the conclusion of The Open we are going to start a new 9 week program that I’ve been working on over the past few weeks. I’m pretty excited about this template. The goal will be to improve strength and body awareness with less of a focus on metcons. Ideally,