Saturday, 29 September 2018


8am 
5 x E3MOM 
20/15 cal row 
10 KB clusters 
5 Bar Muscle ups 
9am 
Team Chipper 
150 box jumps 
150 pull ups 
150 KB swings 
150 lunges 
150 TTB 
150 Push press 
150 DB snatch 
150 Thrusters 
150 Burpees 
150 DU 
10:00 am
clean grip OH squat 8 x 1 
Clean and jerk 8 x 1 
Pendlay row  5 x 3

Friday, 28 September 2018

Thursday, 27 September 2018

Skill 
Bar Muscle ups 
20 min EMOM 
min 1 - DU / triple under 
min 2 - chin over bar hold 
min 3 - Star fish plank 
min 4 - Ring support hold 

Wednesday, 26 September 2018

Snatch Balance 
Build to a heavy single 
Power Snatch  
5 x 2 
In Teams 
max cal bike 

Tuesday, 25 September 2018

10 min EMOM 
5 x clean and jerk 
same weight as 3 x clean and jerk 
5 rounds, Every 3 mins 
20 push press 
Max Pull ups 
rest 2 mins after each round 

Monday, 24 September 2018

Strength 
Back squat 
find a 10rm 
Nancy 
5 rounds 
400m run 
15 OH squats

Retest from May 

Saturday, 22 September 2018

8am 
5 rounds, every 3 mins 
50 DU 
10 DB hang clean and jerks 
10 TTB 
9am 
Team WOD 
7min syncro burpees 
rest 5 mins 
Partner clean ladder 
40 cleans 
40 cleans 
40 cleans 
10am 
OHS 
5 X 3  
Snatch high pull + power snatch + snatch 
8 x 1
Snatch Deadlift 
5 x 5 

Friday, 21 September 2018

Partner Nate 
30 min AMRAP 
2 muscle ups 
4 HSPU 
8 KB swings 

Thursday, 20 September 2018

Skill - Muscle ups 
Last week 
Spotted Ring muscle ups

- last week of this approach 
20 min EMOM 
Min 1 - 5 sec SA hang 
Min 2 - KB golfers deadlift 
Min 3 - L-sit hold 
Min 4 - Alt DB snatch 

Wednesday, 19 September 2018

10 min EMOM
3 power snatch 
same weight as last weeks 5 x 2 
4 min AMRAP 
10 OHS 
10 CTB 
rest 4 mins 
4 min AMRAP 
12 OHS 
12 CTB 
4 min AMRAP 
14 OHS 
14 CTB 

Tuesday, 18 September 2018

Strength 
Front Squat 
Build to a heavy single
Oly - Power clean 
5 x 2 
for time 
1000m row 

Monday, 17 September 2018

Strength 
Deadlift 
Build to a heavy 10RM
 
Skill - HSPU 
Diane 
21 - 15 - 9 
Deadlift 
HSPU 

Saturday, 15 September 2018

8am 
5 rounds, every 3 mins 
20 cal row 
10 KB snatch 
10 Ring Dips  
9am 
Team WOD 
10 min AMRAP 
10 SDHP 
10 burpees over bar 
10 min AMRAP 
10 Front squats
10 TTB 
10:00 am
clean grip OH squat 5 x 3 
hang clean + 2 jerks 
Pendlay row  5 x 5

Friday, 14 September 2018

2001 m run 
11 box jumps 30/24"
11 thrusters 50/35
11 burpee CTB 
11 Power cleans 70/47
11 HSPU 
11 KB swings 
11 TTB 
11 Deadlifts 70/47
11 push jerks 50/35
2001 m run 
wear a vest if you have one 

Thursday, 13 September 2018

Skill - Muscle ups 
Spotted Ring muscle ups 
20 min EMOM 
Min 1 - Ring support 
Min 2 - KB cleans 
Min 3 - DB man makers 
Min 4 - Glute bridges 

Wednesday, 12 September 2018

Strength 
OHS 
Build to a heavy Single 
Oly - Power Snatch  
5 x 2 
For time 
50 cal assault bike 

Tuesday, 11 September 2018

Strength - Turkish get ups 
build to a heavy single 
Tabata 
8 rounds, 20 sec work, 10 sec rest 
Air Squats 
Pull ups 
push ups 
Row cals 


Monday, 10 September 2018

Isabel 
30 Snatch 
rest 5 mins 
Annie 
50-40-30-20-10 
Sit ups 
DU 
rest 10 min 
Grace 
30 clean and jerks 

Saturday, 8 September 2018

8am 
5 rounds, every 3 mins 
50 du 
10 TTB 
5 Def HSPU 
9:00 am
Team WOD 
100 Back squat 
100 Pull ups 
100 Front squats 
100 pull ups 
100 OH squat 
100 pull up 
10am 
OHS 
6 x 2 
High hang + hang + snatch 
8 x 1
Snatch Deadlift 
5 x 3 

Friday, 7 September 2018

Time to revisit this bad boy before the bad weather sets in. 

The run and burpees can be broken down however you want, there will be a 50 min time cap like last time. 

Those that missed it last time due to seeing 10 miles, most people last time managed 3-5 miles so Im not expecting anyone to finish it. 

Its a mental grinder, how far can you get. 

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

Thursday, 6 September 2018

Skill - Muscle ups 
Spotted Ring muscle ups 
20 min EMOM 
Min 1 - Seated box jumps 
Min 2 - Banded pull downs 
Min 3 - DB step ups 
Min 4 - Ring rows 

Wednesday, 5 September 2018

10 min EMOM 
3 x clean and jerks 
for time 
1000m row 
50 HSPU 
30 Clean and jerks 

Tuesday, 4 September 2018


Strength - 
Find a Max 
OHS
Oly - Snatch Complex 
Snatch high pull 
hang snatch 
snatch 
Anaerobic - Ski erg 
For time 
500m 

Monday, 3 September 2018

Skill 
pull ups or butterfly 
Chelsea 
30 min EMOM 
5 pull ups 
10 push ups 
15 Air squats 

Saturday, 1 September 2018

8:00 am
5 rounds, every 3 mins 
20/15 cal row 
15 TTB 
10 DB clean and jerk 
9:00 am
Partners 
60 - 40 - 20 
hang power snatch 
C2B
10:00 am
clean grip OH squat 6 x 2   
power clean + hang clean + jerk 
Pendlay row  5 x 3

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...