July - 2019

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Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

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Thursday the 1st of August

Strength: Strict Press 5@60% 4@70% 3@80% Wod : 3x4 min Amraps 2 mins rest after each one 5 Clean&Jerks 10 Bar Hop Burpees 15 T2B Weight goes up every round for C&J 40/50/60kg 60/70/80kg Scale weight to a suitable load that you can move with good technique

Wednesday the 31st of July

Strength: Bench Press 7x3 @70% Wod : 5 min Amrap 21/15/9 Box Jumps Slam Balls

Tuesday the 30th of July

Core : 2rds of 25 Hollow Rocks 25 Sec Hollow Hold 25 V-Ups 25 Sec Hollow Hold Strength: 15 mins to build to a heavy complex of 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Shoulder To Overhead Focus on good technique and build to a heavy set Wod : Double "DT" 17 Min Time Cap 10rds of 12 Deadlifts 9 Hang Power Cleans 6 Shoulder To Overhead Recommend weight for DT is 70/50kg The aim of this workout is one partner completes a round and then other goes. The aim is to do

Monday the 29th of July

Mobility 10-15 mins Strength: Back Squats 15-20mins to set 10 rep max Wod : 21/15/9 Wall Balls Burpees Also no Express class this Monday and Wednesday. Back as normal again next week. Apologies for this

Friday the 26th of July

Strength: 20 mins Teams of 3 Sled Push 400m (empty sled) Sled Drag 400m 40/20kg Farmers Carry 400m Sandbag carry 400m Man Makers x 15 Cals x 30 One person working on man makers and cals. Sled push/drag, farmers carry and sandbag carry, you can swap as much as you like during the 400m Wod : Tabata of Pull Ups Push Ups 20 sec on 10 sec off for a total of 8 mins 20 sec Pull Up 10 sec rest 20 sec push up 10 sec rest and so on for the 8 mins

Thursday the 25th of July

Strength : Strict Press 15-20 mins to build to a 5 rep max Wod : For Time 150 Thrusters 20/15kg Workout starts with 3 burpees Every min 3 min burpees until 150 Thrusters are complete

Wednesday the 24th of July

Strength : Deadlifts Take 20 mins to find a 5 rep max Wod : For Time 50 Cals buy in 21/15/9 Hang Power Cleans 50/35kg T2B Buy out 400m run

Tuesday the 23rd of July

Strength: Bench Press 8,8,6,4,4 50%,60%,70%,75%,80% Conditioning : Partner up 8 min AMRAP Bike erg 30 Cals 80 Du's 40 DB Snatch Rest 2 mins 8 Min AMRAP Row 30 Cals 30 Swings Overhead 24/16kg 20 Push ups

Monday the 22nd of July

Strength : Back Squat Warm up to working sets 3 @ 70% 3 @ 80% 3 @ 90% Accessory : 4 X 10 Reverse Lunge With DB or KB Conditioning : Every 3 mins for 15 Run 200m 10 DB Press ( one DB) 10 Down ups

Friday the 19th of July

Core : 7 mins Turkish get ups Strength: Deadlifts 5@60% 5@70% 5-8@80% Wod : For Time 2rds 40 Wall Balls 30 Slam Balls 20 Pull Ups

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