Next weeks programming can be found below. More Lactic Threshold, more gymnastic and more strength gainz to sink your teeth in to.

Alkaline levels!

How are you getting on with your pH levels? Have you managed to start including some of the steps from Mondays article? You probably should. 


Make sure you've signed up for the Halloween throwdown. Costumes are a must, because, well, dressing up is awesome. 

They'll be 2 WODs to do on the night. One individual and a team WOD. Get yourself signed up here.

Mobility Course

Want to improve your squat or your push press, or perhaps just want to move niggle free. Then a 5 week mobility course is right up your ally. 

The focus will be on understanding movement and getting hands on with mobility exercises that will improve your positioning and reduce your risk of injury, or even clear up existing injuries you are suffering with. 

More information and Sign up here


Workout of the Day:

A) Double Unders Skill

B) 20 min AMRAP:

50 Double Unders (3x singles)
2 Muscle ups ( 2 Burpee Chest to bars / 3 burpees & 3 ring rows)
15 Push ups
20 Toes to bar ( Knee to elbows / knee raises)


Workout of the Day:

A) Front Squats: 3-3-3-3-3

B) Lactic Threshold Training:

4 Rounds - 2mins on / 2mins off

5 Power Cleans (60/40kg / 50/35kg / 40/25kg)
5 Front Squats
5 Pull ups (scale to jumping to keep intensity)


Workout of the Day:

A1) Push Press: 1-1-1-1-1
A2) Chin ups: 5 x 6-10 (scale to negative Pull ups)

B) Open Workout 11.2:

15 min AMRAP

9 Deadlifts (70/40kg)
12 Push-ups (hand release)
15 Box jumps (24/20)


Workout of the Day:

A) 16 min Gymnastics EMOM:

1) 6 Thrusters (2 sec pause overhead) (60/40kg / 50/35kg / 40/25kg)
2) 10 Ring Rows
3) 12 Weighted (heavy as form allows) Step Ups - Box lower than knee height
4) 15 Hollow Rocks

B) Lactic Threshold Training:

5 Rounds - 90secs on / 90 secs off

Climb the ladder, reset each round

2, 4, 6, 8…

Box Jumps


Workout of the Day:

A1) Power Cleans: 5-5-5-5-5
A2) Push Ups: 5 x 6-10

B) 150 Wall Balls for time…

Every 2 minutes run 100m


Workout of the Day:

In teams of 4:

Complete in any order, all working at same time:

5,000m Row
200 Box Jumps
200 Pull Ups
200 Air Squats
200 KB Swings
200 Down Ups