TUESDAY 21/10/14
STRENGTH: EMOM for 10 min 4 deadlifts WOD: 4 rounds 1 min max push press 1 min max T2B 1 min max KB swings 1min max DU's 1min rest ...
21
Oct
Author: 121
21
Oct
20
Oct
MONDAY 20/10/14
STRENGTH: Build to a heavy set 3 front squats + 3 jerks Then 3rm front squat WOD: 21 15 9 Db squat cleans 500m row ...
18
Oct
SATURDAY 18/10/14
WOD : 50min time cap: Between Partners: 100 DU's 1km medball run 50 burpee pull-ups/ jumping pull-ups/ touch 800m medball run 100 front squats 30/50kg 400m medball run 50 burpee DB stepovers 20/24" 10/15kg 200m medball run 100 medball sit-ups 100 DU's ...
17
Oct
FRIDAY 17/10/14
WOD: 10mins to complete 1km Run Then 5 mins Max Squat Snatches 40/60 5 mins Rest 10mins to complete 80/100 Cal row Then 5 mins Max Squat Clean & Jerks 40/60 5 mins Rest 10 mins to complete 5 rounds: 5 Deadlifts 70/100 15 wall balls ...
16
Oct
THURSDAY 16/10/14
WARM UP: EMOM for 10min Odd 10 – 20 chin ups Even 50 – 100 high knees single skips WOD: 21 Strict HSPU 12 Deadlifts 80/120 15 Strict HSPU 12 Deadlifts 80/120 9 Strict HSPU 15 min cap Rest 3 mins 3 mins Max Burpees to 6” target....
15
Oct
WEDNESDAY 15/10/14
STRENGTH: 4x 2 power cleans,1 front squat, 1 jerk 4x4 back squat Rope climbs between sets ...
14
Oct
TUESDAY 14/10/14
STRENGTH: Every 2 mins for 10 rounds 2 Front Squats WOD: 10 min AMRAP: 10 Squat Cleans 45,70 15 Row cals Then: 3 rounds: 50 double unders 20 Plyo push ups 15/20 AD cals ...
14
Oct
Change to the Next two Saturday’s!!
The next two SATURDAY'S there will be ONLY 2 CLASSES!! 8.30am & 9.30am Satutday 18th & Saturday 25th Please put this in your Diaries!! ...
13
Oct
MONDAY 13/10/14
STRENGTH: 12 mins to fins a max strict press 3 x 5 Push Jerks, same weight as max press. WOD: 3 mins to complete 15 wall balls 20 box jumps Max muscle ups (C2B, chin ups) Rest 2 mins 3 mins to complete 15 wall balls 20 box jumps Max HSPU (Hold,push ups) Rest...