Saturday, 30 June 2018


8:00 am
5 rounds 
every 3 mins,
20/15 cal row 
15 burpees 
rest remaining time 
9am 
Team WOD 
10 min AMRAP 
15 OH Squats 
30 DU 
10 min AMRAP 
15 Power Snatch 
30 DU 
10:00 am
clean grip OH squat 5 x 3 
power clean + 2 jerk  6 x 2 
Pendlay row  5 x 3

Friday, 29 June 2018

Gaza 
5 rounds 
35 Kb swings 
30 push ups 
25 pull ups 
20 box jumps 
1 mile run 

Thursday, 28 June 2018


Skill - muscle ups 
Kipping ring muscle up 
Kipping dip 
or 
Box transition 
Hollow pull drill 
20 min EMOM 
min 1 - Ski Cals  
min 2 - Superman BTH press 
min 3 - Bike cals   
min 4 - MB plank 
min 5 - row cals 

Wednesday, 27 June 2018

Tuesday, 26 June 2018

Mary 
20 min AMRAP 
5 HSPU 
10 Pistols 
15 pull ups 
or 
Cindy 
20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 

Monday, 25 June 2018

Saturday, 23 June 2018


8am - 5 rounds 
Every 3 mins 
20/15 cal row 
10 HSPU 
10 TTB 
9:00 am
In teams of 3 
75 cal row 
75 DB cleans 
75 cal row 
75 KB snatch 
75 cal row 
75 DB SA Jerks 
every 2 min 10 down ups 
10am 
Snatch bal 
6 x 2 
Snatch high pull + hang snatch  
8 x 1 
Snatch Deadlift 
5 x 3 

Friday, 22 June 2018


Hortman 
45 min AMRAP 
800m run 
80 Squats 
8 muscle ups 

Thursday, 21 June 2018


Skill - muscle ups 
Kipping ring muscle up 
Kipping dip 
or 
Box transition 
Hollow pull drill 
20 min EMOM 
min 1 - High Box jump 
min 2 - DB man makers 
min 3 - Ring kips 
min 4 - toes to KB 

Wednesday, 20 June 2018


There will be no 430 class but there will be open gym for those to still crack on with todays WOD 

I will be back from Manchester ASAP


Lynne
5 rounds 
Max BW bench press 
max pull ups 

Tuesday, 19 June 2018


Sid Qualifer 1 - 
for time 
30 stoh 35/25
15 bar burpees 
30 Front Squats 35/25
15 bar burpees 
30 thrusters 35/25 
15 bar burpees 
Find a 1RM 
Power snatch 

Saturday, 16 June 2018

SugarWOD APP 

Download the app 
Google play 
Android
Apple 


A few members have been testing SugarWOD and the feedback has been positive.

What is it - Mobile App designed to connect members and enable you to share your results

Individual features -
% calculators
Benchmark WODs
Up to date Hero WODs
Barbell benchmarks
Gymnastic benchmarks
Endurance benchmarks

8:00am 
?
5 DBall cleans 
20 DB OH lunges

9:00am
teams of 3 
90 STOH 
45 burpees 
90 front squats 
45 burpees 
90 thrusters 
45 burpees 
10:00 am
clean grip OH squat 6 x 2 
hang clean+clean+ jerk 8 x 1    
hang clean pull  5 x 3

Friday, 15 June 2018


Jennifer 
26 min AMRAP 
10 pull ups 
15 KB swings 
20 box jumps 

Thursday, 14 June 2018

Please remember to download sugarWOD and start recording your lifts and scores 

SugarWOD APP 

Download the app 

Google play 
Android
Apple

Muscle up Focus 
Hips to rings 
Strict Dips 
or 
Banded Bar Muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - DU / TU
min 2 - Banded push ups 
min 3 - L-sit hold 
min 4 - HS Hold 

Wednesday, 13 June 2018

SugarWOD

SugarWOD APP 

Download the app 
Google play
Android
Apple


A few members have been testing SugarWOD and the feedback has been positive.

What is it - Mobile App designed to connect members and enable you to share your results

Individual features -
% calculators
Benchmark WODs
Up to date Hero WODs
Barbell benchmarks
Gymnastic benchmarks
Endurance benchmarks


IMG_6433.PNG  IMG_6432.PNG

Social features -
Class whiteboard
Fist bumps and comment section
Share PBs
Share WOD pictures
Automatic PR calculation


IMG_6430.PNG IMG_6431.PNG

Pre WOD benefits -

Movement videos to help before coming to gym
Can check 1RM before class starts and work % required for WODs
Can check times performed in previous classes and scales used

Benefits for me as a Coach

Will help me look at class programming and what areas we need to work on more
Can provide individual feedback
Can compare previous times/scores




10 min EMOM 
min 1 - 3 x P Snatch 
min 2 - 6 - 16 TTB 
25 min AMRAP 
teams of 3 
partner 1 - 750m row 
partner 2,3 
9 deadlift @85/52
6 hang power cleans 
3 jerks 
2,3 perform a AMRAP whilst 1 rows 
once 1 finishes everyone rotates a station 

Tuesday, 12 June 2018


Push press 
5 x 3 
12 min AMRAP 
in partners 
3-6-9-12-15 etc 
Box jump overs 
DB snatch 

Monday, 11 June 2018

10 min EMOM 
min 1 - 3 x clean and jerk 
min 2 - 9 CTB 
Burpee Fran 
21 - 15 - 9 
Thrusters 
burpees over bar 

Saturday, 9 June 2018


8am 
5 rounds , every 3 mins
row 20/15 cals 
15 wall balls 
max bar muscle ups 
9am 
Team wod 
20 min AMRAP 
10 DB clean and jerks 
30 du 
10am 
Snatch bal 
8 x 1 
Hang Snatch 
6 x 2 
Snatch Deadlift 
5 x 3 

Friday, 8 June 2018

Thursday, 7 June 2018


Muscle up Focus 
Hips to rings 
Strict Dips 
or 
Banded Bar Muscle ups 
Ice cream makers 
20 min EMOM 
min 1 - Ski erg 
min 2 - DB step ups  
min 3 - Dip support hold 
min 4 - star fish plank 
min 5 - 5 sec SA hang 

Wednesday, 6 June 2018


10 min EMOM 
odd - Power clean + clean + jerk 
even - 6 Strict TTB 
Nicole 
20 min AMRAP 
400m run 
max pull ups 

Tuesday, 5 June 2018


for time
50 cal row 
50 KB Swings 
50 Box jumps 
50 DB Snatch 
50 lunges  
50 wall balls 

Monday, 4 June 2018


10 min EMOM 
odd - Snatch high pull + snatch 
even - 6 strict CTB
Sid Qualifer 1 - 
for time 
30 stoh 35/25
15 bar burpees 
30 Front Squats 35/25
15 bar burpees 
30 thrusters 35/25 
15 bar burpees 

Saturday, 2 June 2018


8am - 
5 rounds, Every 3 mins 
20 box jumps 
15 KB swings 
10 HSPU 
9am 
20 min AMRAP 
In teams, perform a relay 
15 OHS 
15 TTB 
10:00 am
clean grip OH squat 5 x 3 
low knee Clean &  jerk 6 x 2    
High hang clean pull  5 x 3

Friday, 1 June 2018

Harper 
23 min AMRAP 
9 CTB
15 power cleans 
21 squats 
400m run with a plate 

Survey Results - 10th Aug 2020

  Quick review of survey sent out the other week.   Programming has been shifted to ensure we cover Olympic lifting both as a main focus and...