Friday 8th March

A) 36 min 6 x 3 min AMRAPs, 3 min rests. Half group works, half rests Row 12/10 cal 8 TTB K2E Hanging knee raise Ski 12/10 cals 25 DUs / SUs Bike 12/10 cals 10 Burpees Complete each one twice

Friday 12th January

A) 5 Working Sets   5 Strict Press into 10 Reverse front rack lunges (5ES),   Build Weight   B) 3min on 1min off x5   Total Reps   Press Ups/ Ring Push Ups at angle   Sit Ups   Air Squats   DU’s   Step Ups 20/ Plates 1 step up = 1 rep […]

Friday 7th July

A) Front Squat 5×5   B) 2 Rounds for time 15 Burpees 30 Russian Swings 32/24 15 Burpees 30 Wall Ball Shots 15 Burpees 30 Box Jumps 24/20  

Saturday 24th June

5x5min on 1min Off (Work on a station for 5mins with partner then 1min to move round to next station and get sent up),   Double KB Front Rack Carry (Out and back twice),   Resisted Partner Bear Crawl (Out and Back twice then swap),   D-Ball/ Sand Bag GTS sets of 4 (x2 Each […]

WOD, Sunday, 03.07.2016

Long Partner Wod 40 Minute Time Cap in Pairs, one person works at a time In Pairs 100 Kettle bell swings 32/24   24/20 20-16/16 60 Hang Cleans 60/40   50/35 40-30/30-20 150 Double unders/300 singles 250 Press ups/kneeling/Rings 150 Double unders/300 singles 60 Hang Cleans 60/40   50/35 40-30/30-20 100 Kettle bell swings 32/24 […]

WOD, Friday, 10.06.2016

For Strength: 5 x 5 Hollow Pull ups -> Hollow Pull ups 3 Seconds Ascend + Descend 5 x 5 Full hollow negatives -> Full hollow negatives with 3 second pause with chin over bar 5 x 30 second hollow active hang + 10 Ring Rows For Conditioning: In Pairs Ascend as far as possible […]

WOD, Wednesday, 08.06.2016

For Skill: Kipping Pull up/Toes to bar workshop 5 x 5 – 10 Kipping K2E -> 5 – 10 T2B or Pull ups -> 5 – 10 Chest to bar 5 x 10 Front to back swing with knee raise or Hips As close to bar as possible -> 5 x 10 Passive to Active […]

WOD, Thursday, 26.05.2016

Olympic Lifting: Within 15 Minutes Take 2 – 3 Warm up sets then 10 EMOM of 3 Power Snatch *No Touch n Go, but no Dropping bars either *Keep it light   For Strength: Deadlifts Within 12 Minutes 4 x 2 Deadlifts @100% of 3RM

WOD, Saturday, 16.04.2016

Strength/Skill: (20 Minutes) 5 x 2 Front Squat with pause in sticky point *Different upon athlete, Get the athlete to identify their stickiest point. Pause there.   Metcon: (30 Minutes): In Pairs 20 Minute Time Cap 150 Wall balls 9/6     6/5 5/3 100 Toes To Bar/Knees to Elbow/High Knees 50 Push /Press 70/45 […]