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Showing posts from September, 2014
WOD - Lynne

5 rounds
ME body weight bench
ME body weight pull ups

rest as much as needed

Extras - 3 rounds
HSPU

Endurance -

Run or Row - 90 sec on 30 sec off
WODs - 8 min AMRAP
15 thrusters
30 Double unders

rest 8 mins

8 min AMRAP
15 thrusters
30 double unders

Extras - 3 rounds
5 - 10 pull ups

Strength - Front Squat
12 x 2 @75%
WOD - for time
1000m Row
100 STOH
10 Muscle ups or 30 pull ups/30 dips

Extras - 3 min plank hold

strength - Deadlift
12 x 2




After yesterdays squat WOD heres some power Drills

Oly - Clean complex

Hang power Clean
Power clean
Split jerk

10 min EMOM

1 x complex

Endurance

Run or Row - Repeats (200m work rest 1:1, 100m work rest 1:1) till form or time drops off
Happy birthday GI Joe

WOD - For time

50 Back squats
40 V- ups
30 STOH
40 Front Squats
30 V-ups
20 STOH
30 Lunges
20 V - ups
10 STOH

Extras - 3 rounds
5 -10 pistols

Strength - Push Press
12 x 2 @ 75%
WOD - 50 burpee box jumps
50 pull ups

Extras - 3 rounds
5-10 HSPU

Endurance -

Run or Row - 1200m work, rest 3 mins

Rob orlando showing us how easy OH squats can look

WOD - 5 rounds
500m Run
15 OH squats

Extras - 3 rounds
5 - 10 Ring dips

Strength - Front Squats
12 x 2 @75%

GWOD - there will be no gymnastics tonight back to normal wednesday
Enough Said 
Throw back thursday, lots of comps coming up so time to dial in technique 

Oly - Snatch Complex

Power snatch + 2 x OH Squat

10 min EMOM

1 x complex

Endurance

Run 100m rest 30 sec

Row 200m rest 30 sec
WOD
5 rounds 
4 cleans 
6 STOH 
800m run 

Extras - 3 rounds 
5-10 pull ups 

Strength - Push press 
5 x 5 +2.5 ( last week)
Time to start pushing the HAM button 

WOD -  Happy Birthday Dodge 
20 min AMRAP
5 Deadlift 
10 Push ups 
15 Box jumps 

Extras - 3 rounds 
5-15 ring dips 

Endurance 

Run or Row - 4 min on, 3 min off
That moment you look at your hands to check they are ok, hand maintenance is so important gang 

WOD  
8 min ladder 
3 thrusters 
3 ctb 

- increase by 3 each round 

Extras - 3 rounds 
5-10 pistols 

Strength - Front squat 
5 x 5 + 2.5 kg
HAM Friday is Def here today

WOD - EVA
5 Rounds
800m Run
30 KB swings
30 Pull ups

NB - this will be scaled for pups and cats

Extras - 3 min Plank Hold

Strength - Deadlift
5 x 5 - Go light and work form
OLY - Snatch complex

High hang, hang and full snatch
build to a heavy single

10 min EMOM
1 x snatch complex

Endurance

run - 1 mile rest 3 mins

Row - 2km rest 3 min


Just to remind you why we do what we do, also to back up the importance of these gymnastic focused wods and extras. Those who cherry pick will become weaker and those that turn up to face theres goats will become more rounded individuals not only in fitness but also in the demands of life.

WOD - 15 min Ladder

3 Front Squats
3 TTB

increase by 3 each round

Extras - 3 rounds
10-15 rebound box jumps

Strength - Push Press
5 x 5 +2.5kg


Gymnastic WOD -

Squat therapy
Plyometrics

wod - in partners
squat hold
candle shakers
WOD - 3 rounds
500m Run
21 Power Snatch
12 HSPU

Extras - 3 rounds
5-10 pull ups

CFB Endurance -

Run or Row - Tabata - 8 x 20 sec work, 10 sec rest

ensure you have a long warm up and go all out for the WOD
Happy birthday to my partner in crime and the woman of my dreams .........LOUFIT

WOD - Happy Birthday LouFit

30 min AMRAP

8 Push ups
9 Sit ups
84 Double unders

Extras - 3 rounds
5-10 dips

Strength - Front Squats
5 x 5 +2.5kg

Gymnastic WOD  -
Skill - Squat therapy
plyometrics

WOD - in partners
Squat hold
candle shakers

happy birthday PHAT john

"Skinny" John working his front rack 

For time 
100 wall balls 
100 pull ups 
100 db snatches 
100 pistols 

Time capTBC ;)  

Extras - 3 rounds 
5-15 dips 

Strength - Deadlift 
5x5 +2.5kg
Time to work speed under the bar gang

- Oly 
Clean complex 
High hang, hang, full clean 
Work to a heavy single 

then 10 min EMOM 

1 x complex @75-85% form focused

Endurance - 

Run or Row - 3 x (90s, 60s, 30s) rest 30 sec after each interval
- WOD  
Mash up weds
30 min rolling clock 
10 min AMRAP
5 pull ups
10 push ups 
15 squats 

Rest 5 mins 

21-15-9 
Sdhp 50/42.5
Burpees 

Rest 5 mins 

30 snatches 
Max effort muscle ups 

Extras - 3 rounds 
Max effort muscle ups or tekkers 

Strength - push press 
5x5  +2.5kg 


Gymnastic Class 


skill and drills - 
glute and posterior chain development 
wod - 200 tuck crunches  every time you break  x5 prone raises 
- Wod 
21 dhspu 
500m run 
18 dhspu 
500m run 
15 dhspu 
500m run 
12 dhspu
500m run 
9 dhspu 
500m run 
6 dhspu 
500m run 
3 dhspu 
500m run 

 Gymnastic -  3 rounds 

5-10 TTB 

CF endurance 

run or row - 800m repeats 90sec rest - repeat till for drops off
WOD - 5 rounds
50 double unders
15 OH squat

Extras - 3 rounds
5-10 pull ups

Strength - front squats
5 x 5 +2.5 kg