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Friday the 31st of August

Strength : 12 mins 1 Sled Push 20 Sec Plank 1 Farmers Carry 20 Sec Plank 5 Deadlifts 20 Sec Plank 10 Dumbell Strict Press (seated position) 20 Sec Plank Wod : For Time 1-10 Reps of Pull Ups (Strict) Dumbell Snatch Sit Ups

Thursday the 30th of August

Strength : Every 4  mins for 20 mins 5 Bench 10 Lat Raises with plates 10 Front Raises with plate 5 Wide Grip Pull up Condtioning: 3 rds Run 400 m 21 Thruster 40/30kg Run 400 m 15 Thruster Run 400 9 Thruster * Time Cap 12 mins

Wednesday the 29th of August

Midline : 6 mins 20 Plate Sit-ups 20 Russian Twist with plate 20 Toe Touches Strength : 5 Rds ( 15 mins ) 3 Power Clean ( no touch and go ) set each rep 6 High Box Jumps Condtioning : Partner AMRAP 10 mins 40 Slamballs 20 Cals Bike 40 HSPU/HRPU 20 Cals Row 40 KB Goblet Squat

Tuesday the 28th of August

Gymnastics: Handstand holds Build to 3 mins/use wall walk to scale Strength: Strict Press 5x4@70% Wod : 3rds for time 70 Double Unders 10 Push Press 60/40kg 15 Kb Swings (American) 24/16kg

Monday the 27th of August

Strength : Front Squat 5 x 4 @ 70% Every 2 mins Accessory : 3 rds Walking lunge with DB/KB suitcase carry Condtioning : AMRAP 12 mins Run 200m 15 WallBalls 10 Burpees

Friday the 24th of August

Strength :  10 min AMRAP 1 Sled 1 Carry 4 Bench @60-70% 4 Deadlift @60-70% 5 Strict Dips 5 Strict Chins 10 Weighted Sit Ups ( use plate ) Condtioning :  EMOTM X 15 1. 3-5 Man Makers 2. 12/10 Cals on Bike 3. 10 STOH 50/35kg 4. Rest Midline : 1 Round 30 Sit Ups 30 Leg Raises 30 Mountain Climbers Accumulate 60 sec Hollow Hold

Thursday the 23rd of August

Strength : Every 90 secs x 8 1 Hang Power Clean + 1 Hang Clean + 1 Jerk Condtioning : “ Desire “ 5 mins Max Burpee Box Jumps Rest 5 mins 5 mins of 30 Double Unders 10 Slamballs

Tuesday the 22nd of August

Strength : Every 3 mins for 18 mins 1 length of DB Front rack lunge 20 Russian twist 15 Reverse Crunch 15 Sec L sit from KB or Hollow Hold Condtioning: Partner AMRAP 15 mins Run 200 m together 20 DB Push Press 20 DB Squat 20 Burpees over DB Recommend weight 22.5/15kg

Tuesday the 21st of August

Gymnastics: Pull Ups 3rds of 5 Strict- 5 Kipping Pull Ups - 5 Kipping Chest To Bar Strength : Push Press 7x3@70% Wod : 12 min Amrap 25 Wall Balls 20 T2B 15 Push Ups

Monday the 20th of August

Mobility : 10 mins Strength : Backsquats 7x3 @70% Wod : 3 min Amrap 7 Power Cleans 60/40kg 7 Bar Hop Burpees 7 Kb Swings (american) 24/16 Rest 2 mins then go again. The aim is to go hard for 3 mins, rest and then match or better the first round. Go on Limerick 😜😜

Friday the 17th of August

Strength : 12 mins Work of 2 Sled Pushes 1 Farmers Carry 4 Bench Press 5 Strict Toes Bar 10 Cals Bike 5 People Makers 10 Tricep Pull Down's (using bands) Wod : 21/15/9 T2B Power Cleans 60/40kg

Thursday the 16th of August

Gymnastics : 3 wall walks with 10 sec hold on last one x 3 Strength : Emom x 8 mins 3 Power Cleans 2 Hang Power Cleans 1 Push Jerk Wod : Emom x 15 mins 1st min : 12/9/6 of Deadlifts/Hang Power Cleans/Push Jerks 50/35kg 2nd min : 50 Double Unders 3rd min : Rest

Wednesday the 15th of August

Gymnastics: Core 6mins of 20 Hollow Rocks 20 Sec Flutter Kicks 20 Leg Raises Strength: Deadlifts 6x5@60% Wod : Partner 15min Amrap Run 200m (together) 40 Thrusters 40/30kg 30 Slam Balls 20 Box Jump Over's

Tuesday the 14th of August

Gymnastics : Pull Ups 5x5 2 sec hold at the top of each rep Strength : Back Squats 6x5 @60% Wod : 3rds for Time 25 Wall Balls 20 Pull Ups/Ring Rows 15/12 Cals Bike/Rower/Ski Erg

Class Cancelled

Due to our 24h event being held over the weekend, our 6:30am class tomorrow is cancelled. Sorry for the inconvenience. Gym opened as normal for the rest of the day

Monday the 13th of August

Gymnastics/skill : 6 mins 2 Wall Walk with 10 sec hold on 2nd. 15 Sec Hollow Hold 15 Sec Arch Strength : 6 x 5 Strict Press @ 60% Superset : Bent over Row x 8 each side Condtioning : AMRAP 10 mins 30 KB Swings 10 Burpees 30 Double Unders Ri

Friday the 10th of August

Core : 3 rds 20 Leg raises 20 Reverse Crunch 20 Sec Hollow Hold Strength : 10 mins 1 Sled 1 Carry 2 Power Clean 4 Bench Press 6 Strict Chins 20 Sec Handstand Hold Condtioning : Sprint Workout In teams of two, complete Four rounds for time of: Bike/Row 30/20Cals  44Wall Ball Shots (20/14 lbs) 24 Burpee over Partner * 2 rds on Bike :-) 2 on Rower

Thursday the 9th of August

Gymnastics : 8 mins 5 Strict Dips 5 High Box Jumps 5 Push ups ( Defecit if Possible ) @421X Strength : 4 Rds 10 Horizontal Ring Rows 10 KB Step Ups Condtioning : 8 min AMRAP 10 Box Jumps 10 Dumbbell Push Press ( 5 R + 5 L ) 40 Double Unders

Wednesday the 8th of August

Strength : Push Press( Every 2 mis ) 7 Sets 5,5,4,4,3,3,2 @ 60%,70%,75-80%,85% Condtioning : 5 Rds ( Time Cap 15mins ) Run 200m 10 Toes To Bar 15 Wall Balls 4 Power Cleans 70/50kg

Tuesday the 7th of August

Gymnastics: 14 mins Plank hold 20 secs ( use rings if possible ) 5-8 Strict HSPU or seated 5-8 seated DB Press 5 Strict Chest to Bar Pull up 20 Russian twist Condtioning : EMOTM X 30 mins 1st Cals on Rower 12/9 2nd 12 DB Front Squats 3rd 10 Burpee * add 1 Burpee each rd

 

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