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  • Kat

Sunday 08.05.22

If you are someone who attends the early morning classes, please fill out this survey for our timetable going forward.



A. Any of the 8RMs you missed you can do here


15 Min OTM:

M1: 15 Dumbbell Reverse Flys

M2: 10 GHD Hip Extensions

M3: Weighted Hanging Straight leg Raises

B. 12 Min AMRAP:

6 Strict Chin Ups

12/9 Echo Bike Cal

18m DB Farmers Carry (22.5/15kg)


See Fitness.

Posterior, HIIT, Mobilise:


A1. 15 Bulgarian Goblet Split Squat:

A2. 15 Banded Hip Thrust

B. Burnout Finisher:

3 Rounds:

1 minute of banded lateral walks (1 step alternating)

1 minute banded hip hinge abduction

1 minute of BW Single Leg Hip Thrusts (30 sec each side)


15 Min AMRAP:

15/12 Calorie Ski

-30 seconds rest-

15 Down Ups

-30 seconds rest-

15/12 Echo Bike Cals

-30 seconds rest-

15 Box Jump Over (24/20")

-30 seconds rest-


Coach led.


Log all workout results to Beyond the Whiteboard. Visit and use code "CFC123" to set up an account. If you wish to view our Weightlifting and/or Competitors programming contact us at to be added to the private group or you can follow on our Beyond the Whiteboard track. To be up to date with announcements, news and info - join our private Slack group. The link to join is here.

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