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    Monday 16th Of May

    Friday The 13Th of May

    Thursday The 12th of May.

    Wednesday the 11th of May.

    Tuesday 10th Of May

    Monday the 9th of May.

    Friday The 6th of May.

    Thursday 5th Of May

    Wednesday 4th Of May

    Tuesday 3rd Of May

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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
    99 views

    Wednesday the 31st of July

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

    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
    149 views

    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
    102 views

    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
    131 views

    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
    101 views

    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
    92 views

    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
    192 views

    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
    153 views

    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
    87 views
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