Friday 4 November 2016

Strength Barbell Cycling Build to 1RM for Complex (20 Mins) 6 Push Press + 4 Push Jerks + 2 Split Jerks * WOD 12 Min AMRAP 17 KB Swings Heavy 11 HR Burpees 21 Air Squats * PEAK 5 Rounds for time 7 Hang Power Cleans 70/40kg 7 Front Squats 70/40kg 7 Thrusters 70/40kg 14…

Thursday 3 November 2016

Strength Deadlift Build to Heavy Double 10-8-6-4-2-2 Sets on Clock 0:00, 2:00, 4:00, 7:00, 10:00, 13:00 * WOD 2rft (CAP 15min) 75 DU 30 Cal Row/ 400m Run 9 Complex 60/35kg 15m Handstand Walk *Scale HSW to 15 Shoulder Taps* Complex= 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Split Jerk * PEAK…

Monday 31 October 2016

Gym Closed on Monday for Classes, If coaches are training, they will post on group page!!! * Barbell Cycling Build to 1RM (15 Mins) 4 Deadlift 3 Hang Power Clean 2 STOH * WOD For Time (CAP 7min) 30 Clusters 60/42.5kg * PEAK Deadlift 7 x 4 @ 85% of 1RM (week 1) Then 2…

Friday 28 October 2016

Running (Intervals) 3 Rounds (35 Min Cap) Run 200m, Rest 30sec Run 400m, Rest 1min Run 800m, Rest 2min Total Distance: 4.2km Total Rest: 8.30 * Gymnastics Handstand Walks/ Wall Walks 8 Min Max Reps 1 Rep is scored everytime you beat your previous best handstand walk. 2 wall walks = 1 rep * PEAK…