Have you ordered some of the new Boat Shed clothing?
If so you will be pleased to know it has arrived and is ready for collection.
Please come and see Pete or Katie to collect your order.
Tuesday 10-05-2016
Warm up and Mobilise
Level I – Fitness Group:
AMRAP in 9 minutes @ 80%-90% effort:
5 KB front rack lunge per leg @ 8/12kg
10 Strict push ups
Row 200/300m
Rest 5 minutes
AMRAP in 9 minutes @ 80%-90% effort:
10 Kettlebell swings @ 16/24kg
15 Box jump overs @ 16″/20″
20 Wall balls @ 8ft/9ft
Rest 5 minutes
AMRAP in 9 minutes @ 80%-90% effort:
200ft Farmers carry @ 16/24kg
10 Burpees to a plate
100 Single unders
Level II – Performance Group:
AMRAP in 9 minutes @ 80%-90% effort:
5 KB front rack lunge per leg @ 12/16kg
10 Strict push ups
Row 200/300m
Rest 5 minutes
AMRAP in 9 minutes @ 80%-90% effort:
10 Kettlebell swings @ 20/28kg
15 Box jump overs @ 20″/24″
20 Wall balls @ 9ft/10ft
Rest 5 minutes
AMRAP in 9 minutes @ 80%-90% effort:
200ft Farmers carry @ 20/28kg
10 Burpees to a plate
100 Single unders
Level III – Competition Group:
AMRAP in 9 minutes @ 80%-90% effort:
5 KB front rack lunge per leg @ 16/20kg
10 Strict ring dips
Row 200/300m
Rest 5 minutes
AMRAP in 9 minutes @ 80%-90% effort:
10 Kettlebell swings @ 24/32kg
15 Box jump overs @ 24″/30″
20 Wall balls @ 10ft/11ft
Rest 5 minutes
AMRAP in 9 minutes @ 80%-90% effort:
200ft Farmers carry @ 24/32kg
10 Burpees to a plate
50 Double unders
