21 Oct 2018 – Announcing our next Box Social: Pub Quiz!

Do you have the brains to match all that brawn??

Prove it at our next box social… a Pub Quiz! We’ll be joining in the Pub Quiz at the Mitre in Greenwich on Sunday 11 November at 8 pm. Pretty sure our crew will be the most competitive group there…


WORKOUT OF THE DAY

Engine Work

A) Conditioning

4 x 4 minutes on : 4 minutes off
5, 10, 15...
Wall ball (9/6 kg)
Burpee
Calorie row or Assault bike
* Re-start from the beginning on each round

Specialist Sunday

A) Snatch: Build to a heavy single
* If it feels good, go for a PB

B) Snatch: 5 x 2 @ 85% of A

Women’s Only

A) Sumo Deadlift
5 x 3 @ 75%

B) Bench Press
4 x 10

C) 12 Min AMRAP for Quality @ AHAP (as heavy as possible)
10 x Barbell Bent-over Row
10 x Ring Push Ups
10 x Barbell Hip Thrusts