Thursday, 30 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 

Wednesday, 29 November 2017




Skill - HSPU 
13 min AMRAP 
55 Deadlift 
55 Wall ball shots 
55 cal row 
55 HSPU 

Tuesday, 28 November 2017


10 min EMOM 
1 x complex 
Snatch pull + hang snatch 
 building weight
10 min EMOM 
1 x complex 
power clean + hang clean 
100 twists 
30 oh sit ups 

Monday, 27 November 2017


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 

Saturday, 25 November 2017


Teams of 3:
AMRAP 7
50 Push Press (60/42)
50 Push Press (70/47)
AMRAP Push Press (85/60)
rest 3 minutes
AMRAP 7
50 Front Squats (60/42)
50 Front Squats (70/47)
AMRAP Front Squats (85/60)
rest 3 minutes
AMRAP 7
50 Hang Power Cleans (60/42)
50 Hang Power Cleans (70/47)
AMRAP Hang Power Cleans (85/60)

Friday, 24 November 2017

Thursday, 23 November 2017


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 

Wednesday, 22 November 2017

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 

Tuesday, 21 November 2017


In Partners 
3 rounds 
2 min Max cal Assault bike 
2 min Max KB swings 
2 min Max ski erg 
2 min Max TTB 
2 min rest 

Monday, 20 November 2017

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 

Saturday, 18 November 2017


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

Friday, 17 November 2017


Artie 
20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 
5 pull ups 
10 thrusters 

Thursday, 16 November 2017


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 

Wednesday, 15 November 2017


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 

Tuesday, 14 November 2017


lynne  
5 rounds 
max bw bench press 
max pull ups 

rest as needed





Monday, 13 November 2017


Clean complex 
clean pull+hang power+clean
Birthday WOD 
33 min AMRAP 
84 air squats 
11 burpees over bar 
12 BW power cleans 
extras  
Deload week 
work on mobility 
1hr a day 

Saturday, 11 November 2017


8am - Teams of 3
AMRAP 25:
10 DBall Reverse Lunges  
10 Dball to shoulder 
20 Lateral Wreckbag Hops 
200 Meter Row
9am -
Remembrance Day WOD 
AMRAP in 18 minutes
11 Hang Power Snatches (35/25 kg)
11 Burpees
11 Thrusters (35/25 kg)
11 Pull-Ups
At 11:00:
1 minute Rest in Silence
10am - No Oly due to Sonny seminar 

Friday, 10 November 2017

Thursday, 9 November 2017


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 

Wednesday, 8 November 2017

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 

Tuesday, 7 November 2017



Open 16.1
20 min AMRAP
25 OH Lunges 
8 burpees 
25 OH Lunges 
8 CTB 


Monday, 6 November 2017

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, 4 November 2017


Saturday social 
WOD 1 
In Partners 
7 min Ladder 
3 push ups 
3 DB snatch 22.5/15
3 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 

Friday, 3 November 2017


josh 
21 15 9 
Oh squats
42 30 18 
pull ups 
skill 
10 min HS walk practice 

Thursday, 2 November 2017


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 

Wednesday, 1 November 2017


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 

Week starting 20th July

Class updates  Class sizes  - With the Guidelines changing we have been able to increase class sizes to 9 members starting from Monday.  - P...