Thursday, 31 January 2019


IT'S BACK

Start Date - 23rd Feb 2019

When - Every Saturday 9 - 3

Who - Everybody is welcome

How - Your score will go towards your team and at the end
           of 5 weeks we will have a winning team

any questions please do email me


Skill - Bar muscle ups 
2 - Kipping and transition  
3 - timing 
4 - linking 
20 min EMOM
min 1 - Bike erg 
min 2 - Superman hold 
min 3 - HS walk progression 
min 4 - hollow Hold 
min 5 - Shoulder taps 

Wednesday, 30 January 2019

A reminder that Saturday I will be running a seminar on Comp prep from 12 - 2 pm 

All welcome and all levels welcome, suitable for scaled and Rx athletes
5 @ 65% 
5 @ 75%
5+ @ 85% 
after each set max strict dips  
Wod - Snatch ladder 
15 min EMOM 
every min increase weight by 5/2.5kg 

Tuesday, 29 January 2019

Same warm up % as yesterday

I will be running a athlete camp Saturday 12-2 covering the following, all welcome  
- warm ups 
- food 
- recovery 
- mobility
5 @ 65% 
5 @ 75%
5+ @ 85% 
after each set max strict chin ups 
Wod - Grace 
for time 
30 clean and jerks 
4 min time cap 
3 rounds 
1 min single leg glute raises left 
1 min bridge 
1 min single leg glute raises right  
1 min bridge 
1 min rest 

Monday, 28 January 2019

5 @ 65% 
5 @ 75%
5+ @ 85% 
After each set max set of strict HSPU 
Wod 3 & 4 European champs
for time 
600m row 
80 du 
40 thrusters 42/30
20 Bar muscle ups 
10 min time cap 

Friday, 25 January 2019

There will be no classes on Saturday, so enjoy the weekend off as 
Monday we start working off this weeks 1rm numbers.

Hopefully you've enjoyed testing week and are ready to attack it 
 
Deadlift 
Find a 1RM 
21 - 15 - 9 - 9 - 15 - 21 
Deadlift 
burpee over Bar 
3 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 
1 min rest 

Thursday, 24 January 2019

Bar muscle ups 
Ice cream makers 
Front levers 
20 min AMRAP 
1 - du / triple 
2 - superman holds 
3 - Ski erg 
4 - hollow hold 
5 - bike cals 

Wednesday, 23 January 2019

Press 
find a 1rm 
Mary 
20 min AMRAP 
5 HSPU 
10 pistols 
15 pull ups 

Tuesday, 22 January 2019

No classes Saturday due to European champs, sorry classes back to normal next week


Power clean 
find a 1rm 
Elizabeth 
21 - 15 - 9 
power cleans 
ring dips 

Monday, 21 January 2019

Testing week 
Back Squat 
find a 1 RM 
Cindy 
20 min AMRAP 
5 pull ups 
10 push ups 
15 squats 
3 rounds 
1 min single leg glute raises left 
1 min bridge 
1 min single leg glute raises right  
1 min bridge 
1 min rest 

Sunday, 20 January 2019

Strength Bias Month

Starts with a testing week looking at finding a 1RM Squat, Press, Deadlift, once these have been found we will work through a simple Wendler 5,3,1 approach over the following 4 weeks.

We will also add in some basic gymnastic strength to work along side this to help develop advance movements. I will be using benchmark work out to see if gymnastic volume has increased.

Reasons behind the change of focus in programming is seeing the results from Battle of Britain and what's been holding a high % of you back in WODs. I am hoping that the next 4 weeks of focus on strength and gymnastics will aid you all in WODs allowing you to lift heavier and faster. Fitness levels and technique are no longer an issue as you've all improved so much, it's now about moving the weight and getting stronger, this will increase as basic strength improves.


Week 1 - Testing Week
mon - squat
weds - press
fri - deadlift

Week 2 - Warm up sets will be the following
5 @ 40% of 1RM
5 @ 50%
5 @ 60%

Working Sets
5 @65%
5 @75%
5+ @85%

Week 3 - Same warm up as previous
Working Sets
3 @70%
3 @80%
3+ @90%

Week 4 - Same warm up as previous
Working Sets
5 @75%
3 @85%
1+ 95%




Saturday, 19 January 2019

8am 
5 x E5MOM
20/15 cal row 
20 wall balls 
15 TTB 
9am 
Partner 
20 min AMRAP 
4 Bar muscle ups 
8 HSPU 
16 KB swings 
10am 
Snatch high pull + Power snatch 
6 x 1 
Hang snatch + snatch 
5 x 1 
Zotts press 
5 x 3 

Friday, 18 January 2019

Gator
8 rounds 
5 front squats 
26 push ups 
3 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 
1 min rest 

Thursday, 17 January 2019

WOD 2 or Gymnastics 
skill - Bar muscle ups 
2 - Kipping and transition  
3 - timing 
4 - linking 
20 min EMOM 
min 1 - row cals 
min 2 - HS hold 
min 3 - Banded DL 
min 4 - negative ring dips 

Wednesday, 16 January 2019

WOD 3 
//RX Division
For time:
100 Double unders
60 Thrusters (20/15kg)
30 Toes to bar
20 Step DB Front Rack Walking Lunge (2 x 22.5/15kg)
10 Bar muscle ups
//Intermediate & Masters Divisions
For time:
100 Double unders
60 Thrusters (20/15kg)
30 Toes to bar
20 Step DB Front Rack Walking Lunge (2 x 22.5/15kg)
10 Burpee Box Jumps

Tuesday, 15 January 2019

If you are doing the qualifiers please bring a phone/device to film the WOD and check over standards and filming requirements.

Battle of Britain wod 1
6 - 12 - 18 
power cleans @50/35
burpee over bar 
cash out - 30 cal row 
3 rounds 
1 min single leg glute raises left 
1 min bridge 
1 min single leg glute raises right  
1 min bridge 
1 min rest 

Monday, 14 January 2019

Those doing Battle of Britain we will be doing

WOD 1 tomorrow
WOD 3 Wednesday
WOD 2 thrusdays

you have till monday 21st to complete them all, so you wish to retake then you can.
please read how to submit scores and ask me if you have any questions

Triple FRAN

Restart every 10 mins 
21 - 15 - 9 
Thrusters 
Pull ups 
target time - 4 mins 
time cap - 6 mins

Saturday, 12 January 2019

8am 
5 x E3MOM 
100m run 
15 KB Swings 
10 HSPU 
9am 
teams of 3 
100 Burpee Over bar  
100 Snatch  
100 Chest to Bar Pull-Ups
100 Snatch  
100 Burpee Over bar  
10am 
power clean + Front squat + jerk 
5 x 1 
Block clean + jerk 
3 x 1 
clean pulls 
5 x 3 

Friday, 11 January 2019

Danny 
20 min AMRAP 
30 box jumps 
20 Push Press 
30 Pull ups 

Thursday, 10 January 2019

skill bar muscle ups 
2 - Kipping and transition  
3 - timing 
4 - linking 
20 min EMOM 
min 1 - DU/triple 
min 2 - bottom up KB press 
min 3 - L - Sit hold 
min 4 - SA ring row hold 

Wednesday, 9 January 2019

for time 
1500m Row 
100 Wall balls 
50 Push ups 
3 rounds 
10 hollow rocks 
10 v ups 
10 v tucks 
10 sec hollow hold 
1 min rest 

Tuesday, 8 January 2019

2 rounds 
15 power snatch 
15 clean and jerk 
start 2nd round on min 10 
8 min time cap per round 

Monday, 7 January 2019

for time 
3 rounds 
50 Goblet Squats @24/16
25 sit ups 
50 Goblet Squats 
25 TTB 
3 rounds 
1 min single leg glute raises left 
1 min bridge 
1 min single leg glute raises right  
1 min bridge 
1 min rest 

Saturday, 5 January 2019

8am 
5 x E3MOM
20/15 cal row  
10 TTB 
10 DB Clean and jerks 
9am 
Partner wod 
2 rounds 
200 DU 
40 OHS 
200 DU 
40 HSPU 
200 DU 
40 DB snatch 
200 DU 
40 burpees 
10am 
Power snatch + OHS 
5 x 3 
Block snatch 
3 x 1 same weight 
Snatch pulls 
5 x 3 

Friday, 4 January 2019

Woehlke
3 rounds 
4 jerks 
5 front squats 
6 power cleans 
40 pull ups 
50 push ups 
60 sit ups 
rest 3 mins between each round 

Thursday, 3 January 2019

Skill - Bar muscle ups 
2 - Kipping and transition  
3 - timing 
4 - linking 
20 min EMOM
min 1 - row cals  
min 2 - HS HOLD 
min 3 - ski cals 
min 4 - 5 sec SA hang 
min 5 - bike cals 

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...