Friday 22nd May

Please try and be slightly warmed up and ready to go for this right at the start of class by hitting a quick couple of jogs or skips and a bit of stretching. If you don't have the spare time be sure to take it steady on the 1KM run.

Weakness Warm-up

1KM Run


Hamstring stretch legs up wall, groin stretch legs up wall, pigeon stretch legs up wall, ankles on each side 30 seconds, 10 superman snaps.


Back Squat

Warm up sets:

1x8 reps @50% of max – Slow controlled pause squats

1x6 reps @75% of max – Focus on speed

Working sets:

3x9 reps every 2 minutes, weight should be around 80% of max


AMRAP 14 Minutes

7 muscle ups / 14 ring dips / 21 box or bench dips

50 wallballs or light thrusters

100 double unders or single skips

Extras: Please choose one of the following based on perceived weakness


4 Rounds

Not For Time

Accumulate :15 Freestanding HS Hold

Accumulate :30 Max Rep HS Shoulder Taps


Every 3 Minutes for 12 Minutes (4 Rounds)

15 Kettlebell Swings 32/24kg

21 Burpees

15 Kettlebell Swings


For Time

30/25 Calorie Ski

30/18 Calories on Assault Bike

Rest 3:00

25/21 Calorie Ski

25/15 Calories on Assault Bike

Rest 3:00

20/15 Calorie Ski

20/12 Calories on Assault Bike

Rest 3:00

15/12 Calorie Ski

15/9 Calories on Assault Bike


Crossfit Raw Commando