Close
  • Recent Posts

  • Recent Comments

  • Archives

  • Categories

  • Meta

  • Uncategorized

    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

    Read More

    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 […]

    Read More

    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 […]

    Read More

    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 […]

    Read More

    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 […]

    Read More

    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 […]

    Read More