Friday, 28 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

Thursday, 27 June 2013

Wednesday, 26 June 2013

- 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)

Monday, 24 June 2013



- Power Clean and Jerk
2,2,2,2,2,2,2

- 21 - 15 - 9
Power clean
push press


Sunday, 23 June 2013

- 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

Thursday, 20 June 2013






Rahoi
12 min AMRAP
12 box jumps
6 thrusters
6 bar facing burpees

Wednesday, 19 June 2013



- Power Snatch
4,4,4,4,4,4,4

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


Tuesday, 18 June 2013



- 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

Monday, 17 June 2013




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

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

Sunday, 16 June 2013



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 

Thursday, 13 June 2013

Wednesday, 12 June 2013

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

Tuesday, 11 June 2013


Have a look at yourself and ask did I push 100%

- 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

Monday, 10 June 2013



- Power Clean
2-2-2-2-2-2-2

- 21-15-9
Hang Power Clean
Push ups


Saturday, 8 June 2013

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

Wednesday, 5 June 2013

Great session with Nicol being smashed by everyone

20 min amrap
run 500m
max rep pull ups
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

Monday, 3 June 2013

Todays wod was Kelly
5 rounds
500m run
30 box jumps
30 wall balls

What will tomorrow bring

Class Update

Evening all  Changes in location  As I posted on SugarWOD/Facebook group, we will be moving back to the gym car park as from Monday 29th Jun...