Monday 18th February Warm Up: Bike 7 cals every 30 seconds for 5 rounds then 3 Rounds: 10 Air squats 5 Burpee pull ups 5 Barbell hang power clean and jerks Mobility: Strength: Pull Up 5,3,1,3,5 Reps Sets every 2min Each set for max weight Coach’s Intent: Similar to our recent deadlift session, members reps…
Monday 11th February Warm Up: 15 burpees then 3 Rounds: 5 Barbell strict press 5 Barbell push press 5 Barbell Push jerk Mobility: Strength: Push Press 7×2 @70% of 1rm Jerk Sets every 2min Coach’s intent: Our strength work today is focussing on our pressing strength, through the push press. Members will complete 7 sets…
Monday 4th February: Warm Up: 300m Odd object run then 3 Rounds: 10 Air squats 5 Push ups 1 Rope climb Mobility: WOD: 21 Min AMRAP 300m Run 30 Air Squats 15 Push Ups 3 Rope Climbs WOD Brief: Today’s workout is a long 21 min AMRAP, combining a variation of the movements from Cindy…
Monday 28th January Warm Up: 3 Rounds: 5 DBL DB deadlifts 8 Press ups 10 Air squats 12 Burpees Mobility: Strength: Back Squat 4×8 @65% of 1rm Sets every 2:30 Coach’s Intent: Continuing with our high volume back squat sessions. Today we are working 4 sets of 8 at 65% of members 1rm back squat….
Monday 21st January Warm Up: 300m Run then 3 Rounds: 5 Broad jumps 7 Standing wall ball throws 10 Wall balls Mobility: Weightlifting: Snatch Every 30 Seconds for 10 mins 1 Power Snatch *No prescribed weight Coaches Intent: Members today for a strength component will work every 30 seconds for 10 mins. Completing 20 reps…
Monday 14th January Warm Up: Row 400m then 3 Rounds: 5 OHS 10 Jumping pull ups 5 Burpees to target Mobility: Strength: Back Squat 4×12 @65% of 1rm Sets every 3min Coaches Intent: Our strength work today is continuing with our high volume squat cycle. Members today will be focussing on the back squat. We…
Monday 7th January Warm Up: 5 Rounds in Tabata format: 5 TTB 5 DBL DB box step overs 5 Burpees Mobility: Gymnastics: Pull Up 10 min EMOM 5-10 Pull Ups *Upscale to C2B Coaches Intent: Today’s gymnastics work is focussing on the efficiency of the pull up. We are asking members to accumulate high volume…
Monday 31st December Warm Up: 500m Run then 3 Rounds: 10 Jumping pull ups 7 Hang power snatch 5 Overhead squats Mobility: Barbell Cycling: 5×1 @65-70% of 1rm 3 Snatch Deadlift + 2 Full Snatch + 1 Overhead Squat Sets every 2:30 Coaches Intent: Members today will work on our barbell cycling with the snatch….
Thursday 27th December Warm Up: 3 Rounds: 5 cal Ass Bike 10 Box jumps 10 Wall Balls 10 KB sumo deadlift high pulls Mobility: WOD: Championship Fight Gone Bad-Ass 5 Rounds of 1min stations for score of Wall Balls B: 7/4 G&R: 9/7 Kettlebell SDHP B: 20/16 G&R: 32/24 Box Jumps G&R: 20″ Dumbbell Push…
Wednesday 14th December Day 6 of our 12 WODs of Xmas 2018 ‘Lee Rigby’ For Time 22 calorie Row 25 Squat Cleans B: 35/25 G&R: 42.5/30 22 Double-Unders – Sub 30 sec max cal ass bike sprint 25 Bar Over Burpees 22 Double-Unders – Sub 30 sec max cal ass bike sprint 25 Push Presses B: 35/25…
