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Showing posts from September, 2016
10 min EMOM 1 x power clean x 3 jerks 20 min EMOM 1- assault bike  2- push ups  3 - Superman hold 4 - L-sit hold
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
9am Partner WOD 300 WALL Balls every 3 min perform 10 burpees as a pair 10am 20 min emom snatch 20 min emom Clean and jerk 11am 5 rounds 1 min ski erg cals1 min assault bike cals 1 min row cals 1 min rest team total
Just to remind you what comes first 
Dirty 50

for time 50 DU 50 Push ups 50 DU 50 TTB 50 DU 50 HSPU50 DU 50 TTB50 DU 50 Push ups
Fran 21 15 9 Thrusters Pull ups Skill - turkish get ups

Bring a Friend day

Remember, this is a great day to bring friends to the gym to get involved in some WODs and socialise with our great community.

9am WOD

Assault Bike
KB swings
Pull ups

10:30 WOD

Ski Erg
DB clean and jerk

Masters comp

WOD 1 - 5 min AMRAP

10 Cal Assault bike
15 Deadlift

WOD 2 - Max Clean and Jerk

WOD 3 -

1 min Max cal Row
1 min Max DU/SU
1 min Max Ski erg

Still spaces for Saturdays bring a friend day, great chance to show your mates our great community 
9am class and 1030am class 
Welcome to stick around and watch masters comp or even judge 

Gator 8 rounds 5 Front Squats 26 ring push ups 84/56
Still spaces for this weekends masters comp, sign up via go team up all levels welcome no gymnastic movements to scare you off :)

10 min EMOM Power snatch + 2 OHS 20 min EMOM 1 - row cals 2 - HSPU 3 - TTB 4 - superman rocks
Remember Saturday is bring a mate day, followed by a Masters comp

10 min AMRAP
10 DB snatch left arm
20 du
10 db snatch right arm
20 du

10 min time cap
find a 1rm Clean
Please can you all email me with feedback of your training over the last 6 months, just to help me see what more we can offer you

Todays WOD choose one 
Cindy 20 min AMRAP 5 pull ups 10 push ups 15 Squats


Mary 20 min AMRAP 5 HSPU 10 pistols 15 pull ups 
Today will be the last day to Donate towards PTSD, the red box will be near white board

teams of 3 5 rounds each Max clean and jerk each team member10/8 cals AD
9am - WOD row box jump db snatch 10am - oly lifting 10 rounds, lift every 2 mins snatch high pull + snach clean high pull + clean + jerk 11am - WOD
wall balls double unders ski erg
Oly drills
10 min EMOM 3 x hi hang + hang clean  
Engine building20 min emom min 1 - Ski erg   min 2 - push ups   min 3 - Superman hold min 4 - Hollow hold
Oly drills
10 min EMOM 3 x hi hang + hang clean  
Engine building
20 min emom min 1 - Ski erg   min 2 - strict TTB  min 3 - Superman hold min 4 - Hollow hold

Sample of the extras program

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

Session 1

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
Remember 17th September will be our bring a friend along day, so please book in 
9am or 1030am class 
the last one was great fun 
Tabata 8rds 20 sec on 10 sec off
Pull ups thrusters SDHP Assault bike
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 
teams of 3 For Time:Box Jump Overs Deadlifts HSPUAssault bike11am snatch+2 x high hang clean+high hang+jerk 11am power snatch ski erg power snatch
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
Time to push for that extra calorie on your rowing 

10 min emom 5 x hang sq clean 20 min EMOM min 1 - row  min 2 - Pistols  min 3 - HS hold min 4 - superman