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Showing posts from April, 2018
8am - 5 rounds Every 3 mins 20/15 cal row 10 HSPU 10 TTB 9am 5 rounds, 1 min stations  DBall to box ?DB clean and jerk  ?DU rest 1 min 10:00 amclean grip OH squat 6 x 3Hang clean + clean + jerk 8 x  1    clean pull  5 x 3
Skill - Muscle ups Banded Ring muscle ups Banded dips or Banded Bar muscle ups Ice cream makers 20 min EMOM min 1 - Row cals min 2 - Ring support hold min 3 - Teo to kettlebell  min 4 - Straight arm plank 
This week we see a break from Squat, Press and Deadlift but doesn't mean we can't his some strength Bias training in another form. Be good to see if focusing on some basic strength has helped with your more advanced and complicated lifts like OHS and cleans. 
We will be retesting your lifts and gymnastic volume next week to see if a short strength cycle has helped with confidence and movement knowledge.

New Totals OHS Bench press Cleans 



To help support Woody on his last day of regional qualifiers we will all be doing it with him, I will be scaling down the movements for everyone else apart from woody.

Master Regional WOD 3 20 min AMRAP50 wall balls 100 DU 50ft HS walk 100 DU50 cal row 100 du 50 ft HS walk 100 du 
Just a quick reminder that the gym will be closed Saturday, sorry if this messes with your training

Clovis for time 10 mile Run 150 burpee pull ups or 150 burpees


Break up work load as you see fit
Skill - Muscle ups Banded Ring muscle ups Banded dips or Banded Bar muscle ups Ice cream makers 20 min EMOM min 1 - Ski Cals  min 2 - Superman Rocks min 3 - Bike cals   min 4 - Hollow rocks   min 5 - row cals 
Deadlift 40%x5, 50%x5, 60%x575%x5, 85%x3, 95%x1+24 min EMOM min 1 - deadlift min 2 - rest min 3 - HSPU 50% max + 1 rep min 4 - rest 7 min AMRAP 10 SA DB Push Press e/s10 Pull Ups
Press40%x5, 50%x5, 60%x575%x5, 85%x3, 95%x1+24 min EMOM min 1 - press min 2 - rest min 3 - 50% max TTB  + 1 rep min 4 - rest 4 rounds 400m run 10 burpee box jump overs 
Back Squat 40%x5, 50%x5, 60%x575%x5, 85%x3, 95%x1+24 min EMOM min 1 - Back Squat min 2 - rest min 3 - pull ups min 4 - rest Karen 150 wall balls
8am 20 min AMRAP Team wod 20/15 cal row ME Bar MU  round for round 9am In threes 90 - 75 - 60 - 45 - 30 Box jump overs KB swings TTB 10am Snatch Bal 8x1Hang snatch  8 x 1 Snatch High Pulls 5 x 3
Skill - Muscle ups Banded Ring muscle ups Banded dips or Banded Bar muscle ups Ice cream makers 20 min EMOM min 1 - Double unders/triple min 2 - L-sit hold min 3 - DB man makers  min 4 - Shoulder taps 
Deadlift 40%x5, 50%x5, 60%x370%x3, 80%x3, 80x3+24 min EMOM min 1 - deadlift min 2 - rest min 3 - HSPU 50% max + 1 rep min 4 - rest 10 min AMRAP 10 power snatch 10 Pull ups 
Press 40%x5, 50%x5, 60%x370%x3, 80%x3, 80x3+24 min EMOM min 1 - press min 2 - rest min 3 - 50% max TTB  + 1 rep min 4 - rest 12 min AMRAP 400m run 15 box jumps 24"/20"
Back Squat 40%x5, 50%x5, 60%x370%x3, 80%x3, 80x3+24 min EMOM min 1 - Back Squat min 2 - rest min 3 - pull ups min 4 - rest 5 rounds, every 3 mins 20/15 cal row 15 wall balls 10 DB Hang c&J 
8:00 am5 rounds, Every 3 mins 20 box jumps 15 KB swings 10 HSPU 9am -  For time teams of 3 63 db snatch 500m run 45 DB snatch 500m run 27 DB snatch 500m run 10:00 amclean grip OH squat 8 x 2Hang clean and jerk 8 x  1    clean pull  5 x 3
40%x5, 50%x5, 60%x365%x5, 75%x5, 85%x5+24 min EMOM min 1 - deadlift min 2 - rest min 3 - HSPU 50% max min 4 - rest 15 min AMRAP max cal row teams of 3 
Due to Bank holiday monday we will not be running gymnastics tomorrow so we can catch up on strength work. Friday will be Hero WOD Friday and red tshirts Friday like normal 
Saturday will be a normal weekend with two wods and oly class 

Please below your % for todays EMOM

40%x5, 50%x5, 60%x365%x5, 75%x5, 85%x5+24 min EMOM min 1 - press min 2 - rest min 3 - 50% max TTB  min 4 - rest 21 - 15 - 9 power cleans push press 
Class Strength - Wendell

Please work out your % before arriving
5 @40%, 5 @50%, 3 @60%
5 @65%, 5 @75%, 5+ @85%

24 min EMOM
min 1 - Back Squat
min 2 - rest 1 min
min 3 - 5 strict pull up or CTB
min 4 - rest 1 min

WOD - 7 min AMRAP

15 SDHP
15 Push ups