Wednesday, 20 February 2019

I have put together teams for the next 5 weeks of the Open if you wish to be involved there is still time I just need you to email me and get involved. 

Food themes for the 5 weeks, please plan within your teams. Please ensure there's Vegan options  

Week 1 - Afternoon Tea (cakes, sandwich, tea and coffee) 
Week 2 - Italian (
Week 3 - Paleo / Vegan 
Week 4 - Latin 
Week 5 - BBQ 

Warm up 
Deadlift 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded deadlifts 
10 banded glute bridge 
Deadlift 
3 x 5 @80% 1RM 
build on last weeks ring dips 
14.1
2 rounds 
5 min AMRAP 
30 DU 
15 Snatches 
rest 5 mins 

Tuesday, 19 February 2019

Warm up 
Presss 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded push ups 
5 banded wall walks  
Press 
3 x 5 @80% 1RM 
build on last weeks chin ups 
3 x E10MOM 
3 rounds 
20 push press @50/35
20 front rack lunges 

Monday, 18 February 2019

If you haven't already done it please CLICK HERE to be involved in the open social comp

Every week your score from the work out will go towards your teams overall score with a winning team at the end of the open

Warm up 
Back squats 5 @ 40%
5 @ 50% 
5 @ 60% 
after each set 10 banded squats
10 banded glute bridge 
Back Squat 
3 x 5 @80% 1RM
build on last weeks HSPU 
for time 
40 box jumps 
20 cleans 
40 box jumps 
30 strict HSPU 
40 box jumps 
20 bar muscle ups 

Saturday, 16 February 2019

8am 
5 x E5MOM 
20/15 cal row 
15 burpees 
10 DB snatch 
rest as needed 
9am 
In partners 
3 rounds 
40 KB snatch left hand 
40 TTB 
40 KB snatch right hand 
40 TTB 
10am 
Hang Power clean + push jerk
6 x 1 
3 position cleans + jerk 
heavy for the day 
clean jumps 
5 x 3