Monday 22nd April 2019
EASTER MONDAY! Closed due to Easter Monday. Enjoy a fantastic weekend, spend as much time with friends and family. Be ready to rip in Tuesday.
Saturday 20th April 2019
Warm-up Coaches choice game – 5min general dynamic Warm up – 5min The Easter Scramble (Time) In Partners 200m DeadBall Carry 120lbs/80lbs 20 Deadball Cleans – 300m Plate Carry (20kg/10kg each) 30 Thrusters 60kg/40kg – 400m Dumbbell Carry 22.5kg/15kg 80 DB Step Ups (DB in front rack) – Run 600m 60 Syncro Lat Burpees over…
Friday 19th April 2019
GOOD FRIDAY Closed due to Good Friday, we encourage everyone to get outdoors and do something.
Thursday 18th April 2019
Warm-up As many rounds through for form in 9 mins: 12 KB Upright Row 9 Inch Worms 12 Ring Row 9 Roll overs 12 Deadbugs Bodyweight Lynne (AMRAP – Reps) Five rounds for max reps of: – Push Ups Pull-ups – Rest 3min between rounds Strict Lynne (AMRAP – Reps) Five Rounds for Max Reps…
Tuesday 16th April 2019
Warm-up Coaches Corner Spend 10minutes with Empty Bar: Working through – Hang Pulls – Tall squat cleans – Pause front squat etc… Hang Clean (3, 3, 3, 3, 3, 3) Metcon (AMRAP – Reps) Perform as many reps as possible in 9 minutes 9 SDHP 30kg/20kg 15 Wall Balls 9kg/6kg 42 Double unders [Comp Optional]…
Monday 15th April 2019
Warm-up [Warm Up] 2 rounds of :45 sec Hover rest 15 sec :45 sec Hamstring Walk outs rest 15 sec :45 sec Cossack Squats rest 15sec :45 sec Walk outs (PU @ bottom & Lunge each side @ top) rest 15 sec :45 sec back ext (on floor) rest 15 sec :45 sec KB deadbugs…
Saturday 13th April, 2019
Warm-up Coaches Choice dynamic Warm Up [15 minutes allocated] Metcon (Time) In Partners For Time 50 Dumbbell Snatches, 22.5kg (15kg) 50m Deadball Carry 120lbs/80lbs 5 Rope Climbs, 15ft 40 Dumbbell Snatches, 40m Deadball Carry 4 Rope Climbs, 15ft 30 Dumbbell Snatches, 30m Deadball Carry 3 Rope Climbs, 15ft 20 Dumbbell Snatches, 20m Deadball Carry 2…
Friday 12th April, 2019
Warm-up Weighted (with plates) groin stretch – 2minutes then… As many rounds through for form in 10 mins 10 Inverted Barbell Row (with 3sec hold @ the top) 10m Hitler Walk 10 Scorpions on stomach 10m Walking Lunge 10 Scorpions on back 10m Agility (side to side) hops Metcon (2 Rounds for reps) AMRAP –…
Thursday 11th April, 2019
Warm-up Perform 2 rounds with a continuous running clock :20 sec Alt Cossack squats :20 sec Curtsy Squats :20 sec Prone floor angels :20 sec hopping one leg (change legs half way) :20 sec 90/90’s :20 sec scap Push ups Metcon (Time) For Time 5 Rounds of 5 Strict Pull Ups / 14 Ring Rows…
Wednesday 10th April, 2019
Warm-up Once through for quality [10min allocated] :30 Wall sit 10 Air Squats (tempo 32X1 ) :30sec half kneeling quad stretch (left) :30sec half kneeling quad stretch (right) 10 DB Arnold press 1:00 Hover 10 DB Arnold press :30sec half kneeling quad stretch (right) 30sec half kneeling quad stretch (left) 10 Air Squats (tempo 32X1…