Monday, 30 April 2018


Back Squat 
find a 1RM 
Pull ups 
1 min Max effort 
AGOQ wod 4 
5 min AMRAP 
9 HSPU 
6 Burpees 
3 snatch 

Saturday, 28 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 am
clean grip OH squat 6 x 3
Hang clean + clean + jerk 8 x  1    
clean pull  5 x 3

Friday, 27 April 2018


Danny 
20 min AMRAP 
30 Box jumps 24"/20"
20 Push press
30 Pull Ups 

Thursday, 26 April 2018


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 

Wednesday, 25 April 2018


5 rounds 
3 min AMRAP 
10 KB swings 
10 push ups 
10 Air squats 
2 min rest after each round

Tuesday, 24 April 2018


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 




Monday, 23 April 2018

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 AMRAP
50 wall balls 
100 DU 
50ft HS walk 
100 DU
50 cal row 
100 du 
50 ft HS walk 
100 du 

Friday, 20 April 2018

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 

Thursday, 19 April 2018


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 

Wednesday, 18 April 2018

Deadlift 
40%x5, 50%x5, 60%x5
75%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/s
10 Pull Ups 

Tuesday, 17 April 2018


Press
40%x5, 50%x5, 60%x5
75%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 

Monday, 16 April 2018


Back Squat 
40%x5, 50%x5, 60%x5
75%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

Saturday, 14 April 2018


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 
8x1
Hang snatch  
8 x 1 
Snatch High Pulls 
5 x 3

Friday, 13 April 2018

Thursday, 12 April 2018


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 

 

Wednesday, 11 April 2018

Deadlift 
40%x5, 50%x5, 60%x3
70%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 

Tuesday, 10 April 2018


Press 
40%x5, 50%x5, 60%x3
70%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"

Monday, 9 April 2018


Back Squat 
40%x5, 50%x5, 60%x3
70%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 

Saturday, 7 April 2018


8:00 am
5 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 am
clean grip OH squat 8 x 2
Hang clean and jerk 8 x  1    
clean pull  5 x 3

Friday, 6 April 2018


Skill - Muscle ups 
TOM 
7 muscle ups 
11 thrusters 
14 TTB 

Thursday, 5 April 2018

40%x5, 50%x5, 60%x3
65%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 

Wednesday, 4 April 2018

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%x3
65%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 

Tuesday, 3 April 2018

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

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...