Skip to main content

Posts

Showing posts from August, 2016
Still places left, book in via goteamup. Should be a good day for those taking part 


Partner WOD for time 150 KBS 100 Pull ups 150 Wall Balls
100 push ups
Now the last bank holiday is over time to get back on top of your nutrition 



For time 25-20-15-10-5HSPU 50-40-30-20-10 Box jumps Muscle up skills 
The hopper deck will decide

9am Hopper

10am Olympic lifting

10 Rounds every 2 mins
High hang snatch + hang snatch + snatch
building each round

10 Rounds every 2 mins
High hang clean + hang Clean + Jerk
building each round

11am Hopper
I know he's not English but theres many more marines both British and American who serve there country every day to keep are freedom and loose there life doing so  


Abbate
For time
1 mile run 21 C&J 800 m run 21 C&J 1 min run
Moving onto a new phase of Oly movements enjoy todays EMOM

10 min EMOM 5 x hang squat snatch 20 min EMOM 1 - row cals 2 - burpees 3- hollow rocks 4 - superman rocks
Cant wait for Strength in depth this year, the teams potential is massive with such broad fitness we should have everything covered  


Oly - Clean and jerk complex P.clean + 2 jerks 
WOD - for time 50 40 30 20 10 du 25 20 15 10 5 TTB
We will be closed for bank holiday monday

Skills - Muscle ups 


WOD - 15 min Rolling Clock

3 min AMRAP
5 cleans
10 front squats
15 STOH

rest 3 mins

3 min AMRAP
4 Cleans
8 Front Squats 
12 STOH

rest 3 mins

3 min AMRAP
3 Cleans
6 Front
9 STOH
Oly - Snatch complex  snatch+h.snatch+ohs 
WOD - for time Jackie 1000m row 50 thrusters 30 pull ups
9am
Team WOD

Rowing
Burpees
rest
5 min AMRAP
snatch
rest
5 min AMRAP
clean and jerk

10:00 am

Snatch 3 x 1
Clean and Jerk 3 x 1

11 am chipper
50 cal row
40 HSPU
30 pull ups
50 cal row
40 TTB
15 mu
Find a 1RM clean elizabeth 21-15-9 cleans ring dips
Who would be interested in a under 35 in house comp before this. Still spaces for those of you over 35 all abilities welcome and a social after 


10 min EMOM 5 x p.snatch 20 min EMOM 1 - du 2 - HSPU 3 - plank 4 - superman
find a 1RM Jerk grace 30 x C&J
Always working skills 


WOD
5 rounds ME BW bench CTB
Rest as needed 
Throwback to DWF 2nd place 




Find a 1RM Snatch Isabel 30 x snatch
Building the SID team towards Nov comp 


9am Partner ladder 3, 6, 9, 12 GTOH TTB

10am Oly 
P.snatch+h.snatch+h.h.snatch 
P.clean+h.clean+jerk

11am Partner AMRAP 15 Cal row 10 thrusters 5 muscle ups
Cant wait for this years comps, starting to get the buzz   wild west fusion confirm - me & liam  jodi & chatty  bish & flower  amber & luke  james & his bro 
Coalition games - Me, Liam, Amber and Jenny 
SID - TBC 
Skill - Muscle ups

WOD -

Donny 21-15-9-9-15-21Deadlift Burpees
thanks ryan parker for another great pic from our sid training morning 



10 min EMOM 5 x h.p. snatch 20 min EMOM min 1 - row  min 2 - L-sit hold  min 3 - HS hold min 4 - superman
Always planning, some cool stuff coming up 


20 min AmrapTeams of 220 Box Jumps20 HSPU20 KB Swings
SID Team in training 

In a 20 min Window 
2 rounds 
100 DU  20 power cleans  25 TTB  15 STOH 15 TTB 10 GTOH 100 DU 
Rest 3 mins
Time to retest 
Can we please ensure we all book in for classes Monday - Saturday, if you can't make class please unbook. We have had no shows and over bookings which makes it unfair on the rest of the gym who wanna train. As coaches we need to know how many people are in the classes


New totals Oh Squat Bench press Cleans

Happy birthday Bullet

9am - Partner Birthday Nancy OHS Run 800m
10amh.p.snatch+snatch 
clean+2jerk 
11am - Partner15 min AMRAP 5 MU 5 Snatch
Could today be another one of those days 
Cleans 5 @ 40%5 @ 50%5 @ 60%double DT 10 rft 12 deadlifts9 hang power cleans6 push jerks


What you looking at Iain 


10 min EMOM 5 x hang p clean 20 min EMOM 1 - row cals 2 - Pistols  3- hollow rocks 4 - superman rocks
Bench press5 @ 40%5 @ 50%5 @ 60%7 rft 10 SDHP 10 ring dips

Remember this one 


Skill - Muscle ups

Partner WOD for time 150 KBS 100 Pull ups 150 Wall Balls 100 push ups
games 2015 
OH Squat 5 @ 40%5 @ 50%5 @ 60%20 min AMRAP 5 SHSPU 10 H.P.cleans 60/4015 Squats