Thursday 4 January 2018

Strength Bench Press 7×2 @85% of 1rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Immediately into 5 tempo DBL KB BOR. Tempo: 3 down 1 up @24/16 kg WOD 7 Min AMRAP 30 Double Unders 10 OH Barbell Lunge @42.5/30 kg Core Work Every 90 seconds 20 sits ups followed by 10 T2B/K2E for 4 rounds…

Tuesday 2 January 2018

Strength 7×2 Full Snatch 0:00, 2:00, 4:00, 6:00, 8:00, 10:00,12:00 (No prescribed weight athletes should look to build throughout each set) WOD For Time Karen 150 Wall Balls @ 20/14 Peak 30 Calorie Biike 15 Bar MU 20 Calorie Bike 12 Bar MU 10 Calorie Bike 9 Bar MU *Go for it, push the bike…

Thursday 28th December 2017

Strength Front Squat 4×12 @70-72.5% of 1rm 0:00, 3:00, 6:00, 9:00 WOD For Time (12-15 min cap) 42-30-18 Wall Balls @ 20/14 Lbs 18-15-12 Power Cleans @ 50/35 Kg 3-2-1 Legless Rope Climbs Peak 3 Rounds 21 Bar facing Burpees 21 DB Thrusters (22.5/15) (40/35) Rest 1 minute *Push burpee pace from the start. Classes Only…

Wednesday 27 December 2017

Strength Strict handstand push ups 5×5 0:00, 2:30, 5:00, 7:30, 10:00 *immediately into 10 standing med ball chest passes (use a wall for rebound) WOD 15  Min AMRAP 18 Wall Balls 12 KB Swing 6 Burpee Box Jump Overs @32/24 @24/20 Peak 50 Calorie Bike Straight into max thruster from ground 6min CAP THERE IS…

Saturday 23 December 2017

WOD “12 Days Of Christmas”  For Time 1 Sumo Deadlift High-Pull (40/25Kg ) 2 Thrusters (40/25Kg ) 3 Push Press ((40/25Kg ) 4 Power Cleans (40/25Kg ) 5 Power Snatches(40/25Kg ) 6 Kettlebell Swings (24/16kg) 7 Pull-Ups 8 Knees-to-Elbows 9 Box Jumps (24/20 in) 10 Double Unders 11 Burpees 12 Overhead Walking Lunges (20/10 Kg…

Friday 22 December 2017

Strength Back Squat 5×3 @75% of 1rm 0:00, 2:30, 5:00, 7:30, 10:00 *Immediately into 2 high box jumps WOD For Time 10 minute cap 21-15-9 Ab mat Sit Ups 42-30-18 Alt Pistol Squats rest 3 mins Death by Burpees Peak Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches…