Wednesday, 25 April 2018


5 rounds 
3 min AMRAP 
10 KB swings 
10 push ups 
10 Air squats 
2 min rest after each round

Tuesday, 24 April 2018


This week we see a break from Squat, Press and Deadlift but doesn't mean we can't his some strength Bias training in another form. Be good to see if focusing on some basic strength has helped with your more advanced and complicated lifts like OHS and cleans. 

We will be retesting your lifts and gymnastic volume next week to see if a short strength cycle has helped with confidence and movement knowledge.

New Totals 
OHS 
Bench press 
Cleans 




Monday, 23 April 2018

To help support Woody on his last day of regional qualifiers we will all be doing it with him, I will be scaling down the movements for everyone else apart from woody.

Master Regional WOD 3 
20 min AMRAP
50 wall balls 
100 DU 
50ft HS walk 
100 DU
50 cal row 
100 du 
50 ft HS walk 
100 du 

Friday, 20 April 2018

Just a quick reminder that the gym will be closed Saturday, sorry if this messes with your training

Clovis 
for time 
10 mile Run 
150 burpee pull ups 
or 
150 burpees


Break up work load as you see fit 

Thursday, 19 April 2018


Skill - Muscle ups 
Banded Ring muscle ups 
Banded dips 
or 
Banded Bar muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - Ski Cals  
min 2 - Superman Rocks 
min 3 - Bike cals   
min 4 - Hollow rocks   
min 5 - row cals