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Showing posts from June, 2013

Red tshirt Friday

So far we have raised £40 for Help the Heroes.

Wittman
7 rounds for time
15 KB swings
15 power clean
15 box jumps
- Snatch
2,2,2,2,2,2,2

- 10 min AMRAP
7 OH Squats 
14 T2B

- Press
5,4,3,2 upto 80%
3x3,2,1 @80% + 2.5kg

- For time
1000m Row
100 Air Squats
50 burpees
25 sit ups
10 MU (scale to knees)
- Power Clean and Jerk
2,2,2,2,2,2,2

- 21 - 15 - 9
Power clean
push press


- back squat
5,4,3,2 up to 80%
3x3,2,1 @80% + 2.5kg

- 5 rounds
5 front squats
10 HSPU
20 grasshoppers

- 100 oh sit ups
Rahoi
12 min AMRAP
12 box jumps
6 thrusters
6 bar facing burpees
- Power Snatch
4,4,4,4,4,4,4

- for time
200 Double unders
80 KB Swings
60 Pistols
40 Ring Dips


- Press
5,4,3,2 up to 80%
then
3x3,2,1 @80%

- 3 rounds
Max effort BW bench
Max Effort pull ups

rest as needed

Strength - Squat Clean
4,4,4,4,4,4,4

met con - 3 rounds
10 Deadlift
7 Power cleans
5 Front Squats

Who wants to pull a plane this year we need to win this year 
- back squat  5,4,3,2 up to 80% 3x3,2,1@80% rest 45-60 sec 
NB - increase by 2.5 kg from last week 
- 10 min AMRAP  5 Hang power snatch  7 OH squats  14 box jumps

Red Tshirt friday brings a twist

Victoria

5 rounds
10 thrusters
14 box jumps
12 SDHP
12 burpees
27 kb swings


We have a new pre and post shake
from Kratos RX'D arriving friday
please ask for more details or look at



- Snatch
2, 2, 2, 2, 2, 2, 2

- for time
50 wall balls
50 CTB
50 pistols
50 DB snatch

- 20 min time cap
- Press
5,4,3,2 build to 80%
followed by
3 x 3,2,1 @ 80%

NB - if you dont have a 1RM find it then do 3x3,2,1 @80%

- 15 min AMRAP
10 ALT KB STOH
10 Box Jumps
10 Sit ups
- Power Clean
2-2-2-2-2-2-2

- 21-15-9
Hang Power Clean
Push ups


New Programming Cycle starting Monday

starting from monday have your 1RM ready and % to hand so we can crack on with strength
A - Back Squat  5,4,3,2 Reps working up to 80% 1RM then  3 x 3,2,1 @ 80 % rest 60sec
NB- If you dont have a 1RM spend the session finding it
B - 3 rounds  50 Air Squats  50 Double unders
looking to change the time table classes in the evening will change to 4-5, 530-630, 630-730, 730-830 we will no longer be running barbell classes on tues and thurs and class sizes will increase to 15 mon - fri with the new structure kicking off next week please message me if you have any issues with this  

Tuesday WOD

- weighted 1rm pull up

- Elizabeth
21-15-9
power clean
ring dips