Thursday, 23 May 2019

New 4 week Bar muscle up program

Bar Muscle ups -

1 - Glide kip
2 - Hip to Bar
3 - Bar muscle up
4 - Volume

20 min EMOM

1 - Row Cals
2 - L - sit hold
3 - Bicep curl
4 - Ring Dips



Wednesday, 22 May 2019

Manchester Memorial WOD 

To pay our respect to the 22 victims of the Manchester Terror attacks in 2017 

Bench press 
5 x 3  + 2.5kg 

We Will Never Forget 

22 min AMRAP 
22 power cleans 
5 burpee muscle ups (rings or bar)
17 box jump overs 
200m run 

Tuesday, 21 May 2019

Deadlift 
5 x 3  + 2.5kg 
In Partners 
20 mu 
40 thrusters 
10 mu 
20 snatch 
20 min time cap

Monday, 20 May 2019

As you are aware we now have an Assault Runner, this is currently only for 
Personal training sessions and Extras programming. 
I will update you all when this changes

Front Squat 
5 x 3  + 2.5kg 
4 rounds 
2 min AMRAP 
ski 20/15 cals
max push ups 
rest 1 min 
2 min AMRAP 
50 DU 
max sit ups 
rest 1 min 

Saturday, 18 May 2019

8am 
for time 
200 reps each 
row 
ski 
2 x DU
9am 
Team WOD
Dball cleans 
burpees over box 
10:00 am
snatch high pull + snatch 
5 x 1 
hang snatch + snatch 
5 x 1 
pendlay row 
5 x 3