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Showing posts from 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 EMOMmin 1 - Bike erg min 2 - Superman hold min 3 - HS walk progression min 4 - hollow Hold min 5 - Shoulder taps 
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 
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
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 42/3020 Bar muscle ups 10 min time cap 
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
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
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 
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
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%
8am 5 x E5MOM20/15 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
Gator8 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 
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
WOD 3 //RX DivisionFor time:100 Double unders60 Thrusters (20/15kg)30 Toes to bar20 Step DB Front Rack Walking Lunge (2 x 22.5/15kg)10 Bar muscle ups//Intermediate & Masters DivisionsFor time:100 Double unders60 Thrusters (20/15kg)30 Toes to bar20 Step DB Front Rack Walking Lunge (2 x 22.5/15kg)10 Burpee Box Jumps
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 16 - 12 - 18 power cleans @50/35burpee 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 
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
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-Ups100 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
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
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 
for time 3 rounds 50 Goblet Squats @24/1625 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 
8am 5 x E3MOM20/15 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
Woehlke3 rounds 4 jerks 5 front squats 6 power cleans 40 pull ups 50 push ups 60 sit ups rest 3 mins between each round 
Skill - Bar muscle ups 2 - Kipping and transition  3 - timing 4 - linking 20 min EMOMmin 1 - row cals  min 2 - HS HOLD min 3 - ski cals min 4 - 5 sec SA hang min 5 - bike cals