LOW MON: Warm up clean and jerk then Every 90 secs for 10 sets (building in weight) complete 3 x (drop and reset each time) Clean and Jerk Starting weight to be no more then 50% B) Accessories DB bodybuilding extras: Can build in weight slightly but make sure keep these movements controlled and under tension a)…
We’re still doing the Relay for Life so you can just come down and do laps or join in the classes 8am + CLASS HERO WOD: GRIFF For Time (16 min time cap) REST 5 mins B – PARTNERS Run 400m together 50 Wall Balls 400m Piggybacking each other 100 KB Swings 400m Three Legged 50…
HIGH: WOD PREP Build up hang power clean to 5 – 10 kgs above last weight 800 m Run 50 Hang Power Cleans (50/35) 600 m Run 30 Hang Power Cleans (70/45) 400 m Run 10 Hang Power Cleans (85/55) For Time – 20 min time cap See you this afternoon from 4:30 for our Relay…
Med: Tempo Deadlift 8 min to warm up dead lift to EMOM weight then Every 90 secs for 6 sets – 3 reps (sec hold at top and 3 sec lower) @ around 75-85% of max B – 30 sec work:30 rest – 4 rounds on each movement 1) Push up on dumbbells 2) Dumbbell row (22.5/15)…
LOW STRENGTH: A – E2MOM for 7 sets Back squat (%’s just a guide ) 2 x 5 @ 75% 1 x 3 @ 85% 2 x 1 @ 95% 2 x 10 @ 70% After each set of back squats perform 10 single leg glute bridges on each leg B – E2MOM for 7sets…
HIGH TUES: 2 rounds: 3 min AMRAPs / 2 mins rest A):15 Overhead squats (42.5/30) 15 pull ups Rest 2 min B):15 power cleans (60/40) 15 ring dips Rest 2 min C):15 Deadlifts (100/80) 15 HSPU FNCF INHOUSE RELAY FOR LIFE this Friday 430 pm – Sat 1030am. Get people to sponsor you or make…
MED: WOD PREP- Snatch complex warm up Warm up snatch weight to start weight for EMOM 25 min EMOM 5 sets Min 1: 15 sec bike sprint (aim for 5 rpm below last week) Min 2: 50 double unders Min 3: 30 sec side plank (both sides) Min 4: Power + Hang squat +Squat (Building in…
8am + CLASS 70 Double Unders 60 Push Press (42.5/30) 50 Front Squats 40 Pullups 30 Over Bar Burpees 20 Alt Pistols 10 Handstand Push Ups 20 min AMRAP REST 5 mins 10 mins to find 2RM Power Snatch 9:15am – Teams of 4 Run 200m Toes to Bar/ Situps HSPU/WallClimbs KB Swings (24/16)…
MED STRENGTH: Sumo Deadlift- Work up to a heavy 3 rep (reset reps) deadlift (12 min time cap) WOD: 3 x 3 min AMRAP’s 3 Sumo Deadlifts (120/85) 6 Box Jumps (60/50) 9 Kb Swings (24/16) 2 min rest between each 3 min AMRAP Record score for each AMRAP HAPPY BIRTHDAY BECKY!!!!! 19.5 TONIGHT – 90’s…
Today Or 19.4 Gymnastics, 4 sets 6 Half kneel strict db shoulder press (per arm) 6 Strict T2B /Knee tucks B – Chipper, for time 21*18*15* reps of: SDHP 42.5/30 Ring dips *100-75-50 double unders 15 min time cap