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Showing posts from June, 2018
8:00 am5 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 amclean grip OH squat 5 x 3 power clean + 2 jerk  6 x 2 Pendlay row  5 x 3
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
Mary 20 min AMRAP 5 HSPU 10 Pistols 15 pull ups or Cindy 20 min AMRAP 5 pull ups 10 push ups 15 squats
8am - 5 rounds Every 3 mins 20/15 cal row 10 HSPU 10 TTB 9:00 amIn 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
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 
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


Lynne5 rounds Max BW bench press max pull ups
Sid Qualifer 1 - for time 30 stoh 35/2515 bar burpees 30 Front Squats 35/2515 bar burpees 30 thrusters 35/25 15 bar burpees Find a 1RM Power snatch 
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

9:00amteams of 3 90 STOH 45 burpees 90 front squats 45 burpees 90 thrusters 45 burpees 10:00 amclean grip OH squat 6 x 2 hang clean+clean+ jerk 8 x 1    hang clean pull  5 x 3
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 / TUmin 2 - Banded push ups min 3 - L-sit hold min 4 - HS Hold

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




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




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 @85/526 hang power cleans 3 jerks 2,3 perform a AMRAP whilst 1 rows once 1 finishes everyone rotates a station 
10 min EMOM min 1 - 3 x clean and jerk min 2 - 9 CTB Burpee Fran 21 - 15 - 9 Thrusters burpees over bar 
8am 5 rounds , every 3 minsrow 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
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
10 min EMOM odd - Power clean + clean + jerk even - 6 Strict TTB Nicole 20 min AMRAP 400m run max pull ups 
10 min EMOM odd - Snatch high pull + snatch even - 6 strict CTBSid Qualifer 1 - for time 30 stoh 35/2515 bar burpees 30 Front Squats 35/2515 bar burpees 30 thrusters 35/25 15 bar burpees 
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 amclean grip OH squat 5 x 3 low knee Clean &  jerk 6 x 2    High hang clean pull  5 x 3