Fitness: 16 Min OTM: M1: 4 Dragon Flags M2: 16 Banded Russian KB Swings M3: 8 DB External Rotations (left) M4: 8 DB External Rotations...

Fitness: 8 Min AMRAP: 200m Run (together) 40 Pull Ups Max Calorie Row in the remaining time 2 mins rest 8 Min AMRAP: 200m Run (together)...

Fitness: 0 - 6 min: Max Wall Ball (9/6kg, 10/9ft) 6 - 11 min: Max alt DB Power Snatch 11 - 15 min: Max Bike Erg Calories 15 - 18 min: Max...

You can see our Gymnastics Cycle and what's coming up here. Week 9 – Ring Series 3/4: Muscle Up Fundamentals: False Grip Ring Pull Up &...

Fitness: A. Good Morning: 5 x 5 (OT2M) Aim to go heavier than last week. -super set each set with- 10 Banded Pull parts. B. 15 Min...

Fitness: A. 'Strict Lynne" 5 Rounds: Max Rep 1x Bodyweight Bench Press Max Strict Pull Ups *Alt every 2 minutes **Bodyweight Bench Press...

Fitness: A. Front Foot Elevated (2x Red) Split Squat: 5s x 3r B. Sprint or Sustain Progressions - Week 4/7 Sustain: (Row based) 6 Rounds:...

18.1 Images. Please include the watermark if reproducing the images.

Fitness: A. 3 Rounds: A1. 10 Dead Bugs A2. 10 2x DB Back Rack Reverse Lunges (each side) B. 4 Rounds, 30 on / 30 off Assisted Box Jump...

Fitness: In Pairs: 30 Min AMRAP: 40/30 Calorie Row 20 Wall Balls (9/6kg, 10/9ft) 10 Devil Press (22.5/15kg) Compare to 4/9/21 Nath D &...

Fitness: A. Skill: Rope Climb & legless Rope Climb B. "Strict Nicole: 20 Min AMREP: 400m Run Max Unbroken Strict Pull Ups Compare to...

You can see our Gymnastics Cycle and what's coming up here. Warm Up: 3 x 30 sec: Partner supported Supine Ring Hang Gymnastics Cycle Week...

Fitness: A. Good Morning: 6s x 5r (OT90) B. 7 Min AMRAP: 7 Min AMRAP: 5 Deadlifts (102/70kg) 15 Wall Balls (9/6kg) Compare to 21/8/19...

Fitness: A. OTM x 9: M1: 5 Strict Banded Chest to Bar Chin Ups *Use a band if you can't complete 5 Unbroken M2: 10 second Front Lever...

Fitness: A. Back Rack Step Ups: 5s x 3r *Get the highest possible box while still maintaining a neutral spine. Range of motion is the...

Fitness: A. 4 Sets alt OT1:30 A1. 5 Weighted Push Ups B. 5 Ab Wheels B. 15 Min AMRAP 20 1x KB Deadlift (32/24kg) 30 seconds rest 15/12...

Fitness: 25 Min AMRAP (In Pairs) One person working at a time 32m 2x DB Walking Lunge (22.5/15kg) (4 x 8m Shuttles) 32 Box Jumps (24/20")...

Key Party no5 / Mitch's World Record Attempt! Fitness: A. 3 x 1 Min Face Up Chinese Plank B. 24 minutes for max reps: 3 Rounds: 3 minutes...

Key Party no5 / Mitch's World Record Attempt! You can see our Gymnastics Cycle and what's coming up here. Gymnastics Cycle Week 7: Ring...

Key Party no5 / Mitch's World Record Attempt! Fitness: A. Back Rack alt Reverse Lunge: 6s x 8r (OT90) B. 10 Rounds for time: 6 Kettlebell...