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Showing posts from May, 2019
There will be a WOD tomorrow to make up for being closed Monday,

Bench press Find a 1RMDeadlift find a 1rm For time
42 - 30 - 18 sit ups 21 - 15 - 9 thrusters
10 min time cap 
Please post before and after numbers in Sugarwod so I can see current numbers compared to old 
Push press find a 1RM Back squat find a 1 RM for time 30 Power snatch 45 strict HSPU 10 min time cap 
8am 5 rounds, every 3 mins 20/15 cal row 5 dball over shoulder rest remaining time 9am teams of 2 60 HSPU 80 Front squats 100 KB SWINGS 80 Front squats 60 HSPU clean high pull + power clean 6 x 1 hang power + clean + jerk 5 x 1 pendlay row 5 x 3
New 4 week Bar muscle up program

Bar Muscle ups -

1 - Glide kip
2 - Hip to Bar
3 - Bar muscle up
4 - Volume

20 min EMOM

1 - Row Cals
2 - L - sit hold
3 - Bicep curl
4 - Ring Dips



Manchester Memorial WOD 
To pay our respect to the 22 victims of the Manchester Terror attacks in 2017 
Bench press 5 x 3  + 2.5kg 
We Will Never Forget 
22 min AMRAP 
22 power cleans 
5 burpee muscle ups (rings or bar)
17 box jump overs 
200m run 
As you are aware we now have an Assault Runner, this is currently only for  Personal training sessions and Extras programming.  I will update you all when this changes
Front Squat 5 x 3  + 2.5kg 4 rounds 2 min AMRAP ski 20/15 calsmax push ups rest 1 min 2 min AMRAP 50 DU max sit ups rest 1 min 
8am for time 200 reps each row ski 2 x DU9am Team WODDball cleans burpees over box 10:00 amsnatch high pull + snatch 5 x 1 hang snatch + snatch 5 x 1 pendlay row 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 retest 4 jan 
Ring muscle ups (last week) 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up 20 min EMOM min 1 - DU/triple min 2 - 2 x DB clean and jerk min 3 - L - Sit hold min 4 - ring row (tempo 303)
Hang clean max single 8 x E5MOM 15 cal bike 10 burpee box jump overs 1 length HS walk or shoulder taps rest remaining time
Push press 5 x 3 + 2.5kg Partner WOD 1:12 rounds 12 9 6Power snatch Strict HSPU 7 min time cap per round 
Back Squat 5 x 3 + 2.5 kg from last weight 3 rounds 2 min max cal row 2 min max sit ups 1 min max DU1 min rest

Score is reps each round

8:00 am4 x E5MOM 5 Ring muscle ups 10 DB cleans 25 squats 9am
Team of 4 5 rounds 200m run pair Abarbell hold pair B200m run pair Bbarbell hold pair A10:00 amclean high pull + power clean 6 x 1 high hang clean + clean + jerk 5 x 2pendlay row 5 x 3
Ring muscle ups 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up 20 min EMOM min 1 - du min 2 - L-sit hold min 3 - 5 sec single arm hang min 4 - seated DB shoulder press
Deadlift 5 x 3 + 2.5kg 15 min EMOM 1 min row 1 min burpee over box 1 min ski erg 2 min rest score is total reps
Front Squat 5 x 3 +2.5kg 5 x E4MOM4 power snatch 8 Bar muscle ups 10 bench press rest remaining time 
Classes on as normal today and Saturday

But closed on Monday for Bank Holiday

Ship 9 rounds 7 squat cleans 8 burpee box jumps Extras Endurance 45 min row 25-30 s/m Gymnastics 16 min AMRAP 4 bar muscle ups 8 HSPU 16 alt DB snatch 22.5/15 
Ring muscle ups 1 - Transition 2 - pull to chest  3 - pull to hips 4 - muscle up

20 min EMOM

min 1 - Ski erg
min 2 - Bicep curls
min 3 - HS hold
min 4 - Ring rows
min 5 - L-sit hold
Snatch Build to a heavy single in 14 min 50 cal row 35 box jumps (no rebound) remaining time max OHS