Fitness: 30 Min OTM: (6 rounds) M1: 40-80 Double Unders M2: 10m Dog Sled Pull & Push (100/75kg) M3: 1-6 Wall Walks M4: 1-3 Rope Climbs...

Fitness: On a 20-minute clock: A. 10 min AMRAP: 20 alt Front Rack Lunge (40/30kg) 7 Strict Pull Ups 25/20 Calorie Row immediately into:...

Fitness: Every 10 minutes for 4 rounds: 800m Run 1000/800m Bike Erg 15/10 Calorie Ski *Score is your slowest round. Performance: See...

Fitness: In Pairs for time: Every 8 minutes for 4 sets 40/30 Echo Bike Calories 30 Kettlebell Swings (32/24kg) 20 Burpee Box Jump Over...

Fitness: A. 3 sets, alternating OT2M A1. 8 Half Kneeling Single Arm Kettlebell Palm Presses (per side) A2. 8 Landmine Lateral Rows (per...

Conditioning: A. Gymnastics cycle Week 1 – Bar Series 1/4: Straight Arm Pulling: Ball Up, Front Lever and Inverted Hang. B. 20 Min AMRAP:...

Fitness: 10 min AMRAP: 10 Strict Pull Ups 20 Wall Balls (9/6kg, 10/9ft) 30/24 Calorie Ski 40 BW Walking Lunges - 5 minutes rest - 4 min...

Fitness: A. 12 min AMRAP for quality: 10 sec Supine Chin over Bar hold 20 sec Active Arch Body Hang 30 sec Single arm Plank Hold per side...

Fitness: On a 15 min running clock: A. 0 - 9 min: For time: 1-2-3-4-5-6-7-8-9-10 Lateral Barbell Burpee Front Squat (43/29kg) *8 min time...

Congratulations to those people who attended 20 or more classes this month. You have made a strong commitment to your health and fitness!...

Fitness: 30 min AMRAP: Male: 10-20-30-etc Female: 8-16-24-etc Calorie Row Calorie Echo Bike Calorie Ski *Score is rounds + reps. Eg...

Fitness: In Pairs: 5 Rounds for time: 60 Double Unders 4 Rope Climbs 30/24 Calorie Bike Erg 20 Kettlebell Swings (32/20kg) (30 min time...

Fitness: A. Build to a heavy 2 rep Power Clean in 10 minutes B. 3 Rounds for time: 800m Run 20 Strict Abmat Sit Ups 10 2x DB Front Squats...

Conditioning: A. 15 minutes to work on a skill of your choice. B. Every 3:00 minutes for 6 sets Odd: 500/400m Row, then AMRAP BW alt Box...

Modified Christmas period timetable. Fitness: A. OTM2 x 6 sets: 5 Banded Deadlifts (Red/Orange) B. 4 sets: 2 min work / 2 min rest 12...

Modified Christmas period timetable. Fitness: A. 3 Rounds for quality (in 12 minutes) 10 Neutral Grip DB Bench Press 5 Slant board Split...

Modified Christmas period timetable. NEW YEARS DAY - CLOSED Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup...