Friday, 30 August 2013


- Power clean
1 rep EMOM @85% for 10 sets

- Bradley
10 rounds
100m sprint
10 pull ups
100m sprint
10 burpees
30 sec rest

( run will be to car park entrance - far wall)

Thursday, 29 August 2013

- Bench press
5,4,3,2 build to 80%
then
3x3,2,1 @80%

- Fran Cough
10 min time Cap
21-15-9
thrusters
pull ups
followed by
remaining time to find 20 rep back squat

Wednesday, 28 August 2013

- Power Snatch
Remember what your end goal is
1 rep @85% EMOM for 10 sets

- EINNA

7 min Ladder
10 DU
10 Ab mat Sit ups
20 DU
20 Ab mat sit ups

>x10 reps each round

Tuesday, 27 August 2013

- Front squat
5,4,3,2 build to 80%
then
3x3,2,1 @80%

- Jackie
1000m row
50 thrusters
30 pull ups

Sunday, 25 August 2013

Plane pull details

Plane pull details

Meet is 330 at hurn airport

We pull between 4&5pm

Please bring photo ID

Friday, 23 August 2013

Red tshirt Friday

Time for some running
- Abbate

run 1 mile
21 clean and jerks
run 800
21 clean and jerks
run 1 mile

Thursday, 22 August 2013

- Power clean
2 reps @ 80% EMOM for 10 sets

- 15-12-9-6-3
Deadlift
burpee box jumps

Wednesday, 21 August 2013


 

- Bench press 
find your 1rm

- ANGIE
100 pull ups
100 push ups
100 sit ups
100 squats

Tuesday, 20 August 2013

- Power snatch

2 reps @ 80% at the top of each minute for 10 minutes

- Isobel has balls 

In 5 min window:
30 snatches 42.5/60kg (masters 35/50kg)
Then max wall balls 7/9kg @ 9'/10' (masters use 8'/9')
Score is no. of wall balls


Any type of snatch is permitted but it must be one clear movement! Wall balls must touch the wall at or above the target, full depth on the squat must be achieved!

Monday, 19 August 2013

Friday, 16 August 2013

Javorek

3 rounds for time
6 deadlift
6 high-pulls
6 front squats
6 push jerks
6 back squats

Work out will be for time and you get to pick your weight.

Thursday, 15 August 2013



- Power snatch
EMOM for 3 reps @75% 1 rm for 10 sets

- 4 Rounds
10 Back squats
20 Burpees

Wednesday, 14 August 2013

One for those that like muscle ups



- Press
20 min to find 1 rm

- 30 muscle ups for time
(scale 3 pull ups, 3 dips)

- 500m Row (max effort)

Tuesday, 13 August 2013


- Power Clean
EMOM  3reps @75% of 1rm x 10

- Skill T2B

- 5 rounds
Run 500m
15 T2B

Monday, 12 August 2013

Friday, 9 August 2013

Thursday, 8 August 2013

Wednesday, 7 August 2013

- Press
5,3,3,max,3,3,5
5@60, 3@70, 3@80, max@90, 3@80, 3@70, 5@60

20 min AMRAP
100 DU
15 Pull ups

Tuesday, 6 August 2013

Sunday, 4 August 2013



- back squat 
5,5,5,max,5,5,5
5/45%, 5/55, 5/65, max/75

- 21-15-9
Thrusters
Sdhp
End of each round 25 double unders 

Friday, 2 August 2013

Saturday birthday wods

Wod. 1 
For time 
500m run
50 push ups 
200m run 
20 burpees 


Wod 2 
1 rm snatch (5 attempts) 

Wod 3 
For time 
50 squats 
50 Kb swings 16/8kg 
50 box jumps 
50 sdhp 16/8kg 
50 v ups
50 tuck jumps 
Saturdays WODs and structure will be going up later in the day
there will be three wods for the RX party and two wods for those that just wanna train.
We will have some food and drinks for after and some old members showing up
this is an event for everyone all standards are welcome £10 entry to cover food and prizes 

Red Tshirt Friday

DT
(not for time, form based ready for tomorrow)
5 rounds for time
12 deadlifts
9 hang power-clean
6 push-jerk

Thursday, 1 August 2013

Survey Results - 10th Aug 2020

  Quick review of survey sent out the other week.   Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...