Sunday 27th September

Metallica and coffee required for today’s workout

Bench press 10-10-10-10

Complete as many rounds as possible in 12 mins of
5 Burpees
5 wall balls
10 Burpees
10 wall balls
15 Burpees
15 Wall balls

keep adding 5 reps each round.

Wednesday 23rd September

Hey Team

Todays workout will require lifting shoes (if you have), a pair of wrist wraps if needed and possibly some knee sleeves 😝


Power clean and push jerk

10 min s to build to max

Emom 14

A. 5 power clean and push jerk @ 80% above

B. 10-15 wall balls


#togetherstronger #teamquwwa

Monday 7th September

Front Squat

5-5-3-3-1-1-1 to max single for today

3 rounds not for time
50 m alt kb front rack overhead carry- left arm racked right up overhead, then left arm overhead right arm racked.
10-15 GHD/weighted sit ups