Skip to main content

Posts

Showing posts from November, 2017
Skill - Pull up development break from Muscle ups 20 min EMOM min 1 - Ski erg min 2 - superman hold min 3 - bike min 4 - hollow hold min 5 - row 1 min per station or 20/15 cals
Skill - HSPU 13 min AMRAP 55 Deadlift 55 Wall ball shots 55 cal row 55 HSPU
10 min EMOM 1 x complex Snatch pull + hang snatch  building weight10 min EMOM 1 x complex power clean + hang clean 100 twists 30 oh sit ups 
20 min EMOM min 1 - 5 back squats min 2 - rest min 3 - 5 strict pull ups min 4 - rest add load to back squat for time 50 burpee box jumps 3 min plank 
Teams of 3:AMRAP 750 Push Press (60/42)50 Push Press (70/47)AMRAP Push Press (85/60)rest 3 minutesAMRAP 750 Front Squats (60/42)50 Front Squats (70/47)AMRAP Front Squats (85/60)rest 3 minutesAMRAP 750 Hang Power Cleans (60/42)50 Hang Power Cleans (70/47)AMRAP Hang Power Cleans (85/60)
Skill - Ring Muscle ups kip swing Ring Dips 20 min EMOM min 1 - Box jumps  min 2 - Ring to chest hold min 3 - KB Golfers deadlift min 4 - weighted plank hold
10 min EMOM 3 x Power Snatch 10 min EMOM 3 x Clean and Jerk 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hollow hold 1 min rest 

4 week strength bias focus

We are taking a shift towards strength and power for 4 weeks, reducing the length of WODs.  Past few weeks have been tough and long so time to work on some quality and intensity hope you enjoy the new focus. 
20 min EMOM min 1 - 5 back squats min 2 - rest min 3 - 5 strict pull ups min 4 - rest wod - 7 min AMRAP burpees to target midline - 100 plate twists 30 OH sit ups
8 am - For time team wod 150 cal row 150 DB Snatch 150 burpees over rower 9am Partner AMRAP 25 min AMRAP 4 Muscle ups 8 HSPU 12 KB C&J (6 each arm) 10am Snatch Balance 5 x 3 hang snatch 5 x 3 snatch Pul  5 x 5
Skill - Bar muscle ups Pull ups C2B 20 min EMOM min 1 - row cals min 2 - Ring Support hold min 3 - KB Bottom up press min 4 - HS hold
Snatch complex Snatch Pull+hang snatch+snatch Partner WOD Isabel 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hollow hold 1 min rest
Clean complex clean pull+hang power+cleanBirthday WOD 33 min AMRAP 84 air squats 11 burpees over bar 12 BW power cleans extras  Deload week work on mobility 1hr a day
8am - Teams of 3AMRAP 25:10 DBall Reverse Lunges  10 Dball to shoulder 20 Lateral Wreckbag Hops 200 Meter Row9am -
Remembrance Day WOD AMRAP in 18 minutes11 Hang Power Snatches (35/25 kg)11 Burpees11 Thrusters (35/25 kg)11 Pull-UpsAt 11:00:1 minute Rest in Silence10am - No Oly due to Sonny seminar
skill - ring muscle ups ring ice cream maker ring dips 20 min EMOM min 1 - bike min 2 - chin over bar min 3 - Pistols min 4 - K2E hold
clean and jerk complex power clean + hang clean + Push jerk + split jerk WOD - 3 rounds 0 - 2 min run 400m 2-3 min KB push jerks 2 x 16kg 3 - 4 ring rows 4-5 DB cleans 2x 16kg rest 5 mins 100 plate twists 30 OH sit ups 
Massive well done to everyone that showed up on Saturday, I hope you enjoyed it as much as I did. Was great to see so many of you getting behind each other especially on WOD 1, WOD 2 massive well done to all of you hitting PBs and WOD 3 was just hell.

Im planning the Xmas social so will post details ASAP

Please remember if you wanna book onto The Sonny webster seminar please do it ASAP so I can update him for his planning. This is for anyone wanting to improve there weightlifting or just to improve general weightlifting knowledge as its for all levels.

He will cover

Nutrition, Mobility, Lifting Tips, Demo and Max Lifts


snatch complex Power snatch + hang snatch + OHS Team WOD 5 rounds each 250m row 10 DB snatch rest whilst partners work 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hollow hold 
Saturday social WOD 1 In Partners 7 min Ladder 3 push ups 3 DB snatch 22.5/153 cal row WOD 2 Max Clean and jerk  total team weight lifted WOD 3 whole team 16 min time cap Max Cal assualt bike Max Cal ski erg Max burpee box jumps 24"/20"Max TTB total reps/cals = score
Skill - Bar muscle ups Strict CTB 20 min EMOM min 1 - ski erg min 2 - Ring support min 3 - box jump min 4 - weighted plank
clean and jerk + jerk 5 x 2 + 3 jerks 7 min Ladder 3 Power cleans 3 HSPU increase HSPU 3 reps each round 5 rounds 10 hollow rocks 10 v ups 10 v tucks 10s hollow hold