Wednesday, 31 October 2018

Oly 
heavy muscle snatch  
Jackie 
1000m row 
50 thrusters 
30 pull ups 

Tuesday, 30 October 2018

Strength 
Front Squat 
build to a heavy 5
Oly 
power clean + hang clean 
Jerk 
build to a heavy 3 

Monday, 29 October 2018

3 rounds
 
18 - 14 - 10
burpees 
9 - 7 - 5 
Snatch 
rest 5 mins each round 
target time 5 mins 
time cap each round 8 mins 

Saturday, 27 October 2018


Happy Birthday Rob you can thank Sam for this, Enjoy turning 30 now the fun starts 

8am 
100 TTB 
everytime you break 5 ring dips 
time cap 12 mins 
rest 5 mins 
100 push ups 
everytime you break 10 TTB 
time cap 13 min 
9am 
Birthday Boy Rob 
60 squat snatch  
start next workout on min 10 
60 power snatch 
start next workout on min 20 
60 power snatch 
10:00 am
Clean grip OH squat 8 x 1 
Clean and jerk 8 x 1 
Pendlay row  5 x 3 

Friday, 26 October 2018

19 Firefighters from Arizona were members of the Granite Mountain Hotshots.
They lost their lives on June 30, 2013 while fighting the Yarnell Hill Fire. This turned out 
to be the deadliest wildfire in history and the second largest loss of firefighters in the USA. 

After watching Only The Brave on Netflix, it brought a whole new meaning to the WOD for me. 
Just like Lone Survivor and Murph 

Hotshots 19 
6 RFT 
30 squats   
19 power cleans 
7 strict pull ups 
400m run 

Thursday, 25 October 2018

Bar Muscle ups 
this weeks complex 
kip + pull ups 
pull up + CTB
CTB + Bar muscle ups 
20 min EMOM 
min 1 - Bike  
min 2 - weighted flutters 
min 3 - Devils press 
min 4 - Shoulder taps 
min 5 - Russian swings 

Wednesday, 24 October 2018

Strength 
Snatch balance 
OLY 
hang snatch 
Aerobic Test 
for time 
100 burpee box jumps  


Tuesday, 23 October 2018

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

Monday, 22 October 2018

The European champs 
Qual 3 
8 rounds 
50 DU 
10 m HS WALK 
5 Bar muscle ups

Lots of scales available today

Last Qualifier for those involved 

Saturday, 20 October 2018

8am 
5 rounds, every 3 mins 
20/15 cal row 
5 dball over shoulder 
rest remaining time 
9am 
teams of 2 
60 HSPU 
60 Front squats 
100 KB SWINGS 
60 Front squats 
60 HSPU
10am 
OHS 
6 x 2 
hang snatch + snatch 
6 x 1 
Snatch Deadlift 
6 x 2 

Friday, 19 October 2018

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

Thursday, 18 October 2018

Skill - Bar muscle ups 
complex work 
20 min EMOM 
min 1 - DU
min 2 - 5 sec arm hangs  
min 3 - hollow rocks   
min 4 - ring dip support 

Wednesday, 17 October 2018

5 rounds 
3 min AMRAP 
6 DB snatch 
8 push ups 
10 Air squats 
2 min rest after each round 

Tuesday, 16 October 2018

Strength 
Front Squat 
build to a heavy 3 
Oly 
Hang clean + clean 
Gymnastic test 
for time 
50 HSPU 

Monday, 15 October 2018

European champ Qual 2 
21 - 15 - 9 
Snatch 
CTB
9 - 15 - 21 
OHS 
pull ups 

Friday, 12 October 2018

Just a reminder that we will be closed from 9am tomorrow for the weightlifting course. 

The 8am class will still be running


Skill - HSPU

JT 
21 - 15 - 9 
HSPU 
ring dips 
push ups 

Thursday, 11 October 2018

Skill - Bar Muscle ups 
Glide kip drill 
20 min EMOM 
min 1 - row cals 
min 2 - Shoulder Taps  
min 3 - Chin over bar hold 
min 4 - L-sit hold 

Wednesday, 10 October 2018

Strength 
heavy OHS 
OLY 
hang snatch 
Gymnastic Test 
for time 
30 Muscle ups

Tuesday, 9 October 2018



15 min to est 
1RM hang clean 
Baby Jasper 
10:51 AMRAP 
9 Power snatch 
10 burpees over bar 
17 TTB 

Monday, 8 October 2018

This Block of Programming will be looking at Gymnastics and Dropping under bar on Olympic lifts 

I will be trying to improve lifts through basic strength and complex work 
Gymnastic volume will be built up over weeks with a retest of some well known bench marks

Skill - Pull ups 
Nicole 
20 min AMRAP 
400m run 
max pull ups 

Saturday, 6 October 2018

8am
5 rounds 
every 3 mins,
20/15 cal row 
15 burpees 
rest remaining time 
9am 
teams of 3 
100 Box Jump Overs 
100 Thrusters 
100 Chest to Bar Pull-Ups
100 Thrusters 
100 Box Jump Overs
10am 
OHS 
5 x 5 
Power snatch + snatch 
8 x 1
Snatch Deadlift 
6 x 2 

Friday, 5 October 2018

Thursday, 4 October 2018

Skill 
Bar Muscle ups 
20 min EMOM 
min 1 - Ski Cals  
min 2 - Superman Rocks 
min 3 - Bike cals   
min 4 - Hollow rocks   
min 5 - row cals 

Wednesday, 3 October 2018

European Champs
Qualifier 1
12 min AMRAP
12 cleans 
7 burpees over bar 
10 cleans 
7 burpees over bar 
8 cleans 
7 burpees over bar 
6 cleans 
7 burpees over bar 
4 cleans 
7 burpees over bar 
2 cleans 
7 burpees over bar 
amrap cleans 

Tuesday, 2 October 2018

Strength 
Front Squat 
Build to a heavy Double 
Oly - Power clean 
5 x 2 
In Teams 
max distance rowed 

Monday, 1 October 2018

We will be hitting The European Champs Qualifier Weds there will be a Rx and Scaled comp,
those wanting to compete please ensure you have signed up and read what is required for score submission. 


The Scaled competition will also have a finals so something worth trying to qualify for, we will retest on Monday for those trying to qualify


Oly - Power snatch 
10 min EMOM 
5 Power snatch 
same weight as 3 rep emom 
For time 
10 8 6 4 2 
DB STOH 
25 20 15 10 5 
TTB 

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...