We are coming to the end of our volume training and will be moving onto strength work next week for 8 weeks. This will be our second strength phase of the year but will continue to work on basic gymnastics strength and anaerobic threshold training.
I will print off a basic 12 month cycle so that you can see what phases we work through and how often, this will be placed on the notice board by the front door 20 min EMOMevery 2 mins 1 x clean + 3 front Squats For time 50 Pull ups 100 hollow Rocks
WOD 300 WALL
Balls every 3
min perform 10 burpees as a pair 10am 20 min
emom snatch 20 min
and jerk 11am 5
rounds 1 min
ski erg cals1 min
assault bike cals 1 min
row cals 1 min
For those of you that don't know, we offer a extras program for those looking for extra work or structured development around classes. Unlike other programs out there I ensure that you get some coaching during classes and take feedback on your extras program due to the fact you have to post scores and times.
What you see in the extras is what I do during the day a week before its posted to ensure it wont affect your class WOD
Nancy 5 rounds 400m Run 15 OHS Skill - HS Walk Session 2 weighted dips 5x5 weighted pull ups 5x5 Strict T2B 5 sets x unbrokenhips 2 bar 5 x 5 100 hollow rocks
Bring a Friend Day - 17th September 2016
Times - Session 1 - 9am
Session 2 - 1030am
Details - We have done these days in the past, its a great way to share our community with your friends and show them what you get up to. The WODs will be partner based so you can train with your friends or partners and help them through the WOD.
If you wish to stay behind and help judge our masters comp your welcome unless you want to enter, there will be low skilled movements to allow all levels to enter. 20 mins 10 rds Power snatch + Snatch bal 21-15-9 HSPU Ring Dips Push ups
How to support your fellow class mates at the end of a WOD
We also have a donation box for PTSD so anyone who wants to donate I will keep it in my office, I also have some details on the charity if you wish to read
WOD - for time 100 Squat 100 sit ups 100 push up 100 pull ups 100 push up 100 sit ups 100 squats