Thursday, 29 September 2016


10 min EMOM 
1 x power clean x 3 jerks 
20 min EMOM 
1- assault bike  
2- push ups  
3 - Superman hold 
4 - L-sit hold 

Wednesday, 28 September 2016

for time 
1000m Row 
100 STOH 
10 Muscle ups 
kb Windmills -
3 x 10 e/a

Tuesday, 27 September 2016

Find a 1 RM 
Muscle Snatch 
then rest 5 mins 
For time 
Randy 
75 x Snatch 

Monday, 26 September 2016

We are coming to the end of our volume training and will be moving onto strength work next week for 8 weeks. This will be our second strength phase of the year but will continue to work on basic gymnastics strength and anaerobic threshold training.

I will print off a basic 12 month cycle so that you can see what phases we work through and how often, this will be placed on the notice board by the front door 

20 min EMOM
every 2 mins 
1 x clean + 3 front Squats 
For time 
50 Pull ups 
100 hollow Rocks 

Saturday, 24 September 2016


9am 
Partner WOD 
300 WALL Balls 
every 3 min perform 10 burpees as a pair 
10am 
20 min emom 
snatch 
20 min emom 
Clean and jerk 
11am 
5 rounds 
1 min ski erg cals
1 min assault bike cals 
1 min row cals 
1 min rest 
team total