I hope you are all enjoying the summer so far. Well done to everyone who is keeping on track and staying consistent through the hot weather, it's been great to see you. Classes have been fun and we have plenty of personal bests on the board already for July, I love hearing that bell ring! Remember, if you need help getting back on track or would like some travel workouts to help you keep up the good work when you’re away don’t hesitate to reach out to a coach, we’ve got your back!

Don't forget, July's skill of the month is everyone's favourite, the Overhead Squat. If you have a bit of time before your class starts why not grab a PVC pipe and work on some overhead squat skills, such as pause squats. Your group class coach can give you some pointers.

Wednesday’s Workout: Bike-Bar Over Burpees-Clusters

Make the most of both the work and the rest intervals of this workout, it is designed to push you, rise to the challenge and keep going right to the end. Remember, progress happens outside of your comfort zone. Push hard to maximise your work during the 2 minute work intervals then rest effectively so that you can maintain the same performance through all 5 rounds.

Here's how to achieve good form in the squat clean thruster...

Warm up 

2 rnds 

Hip swings/ scales 

OS push up/ full body rocks 

Side plank 

Then

Clean drop thrusters

Tech 

Bike 

Bar over burpees 

Clusters 

Wod 

5x2 min rnds 

7/10 cal bike 

10 bar over burpees 

Max clusters (squat clean thruster) 65/95#

2 min rest 

Cool down

Savitar