Monday Front Squat 5 x 4 Climbing 4 rounds Every 2 mins 2 x Chin ups + 5 second hold + 5 second negative Tuesday 20 rounds for time 1 Power clean 2 Burpee box jump overs RX 60/35kg, RX+80/45kg Tuesday Warm up: With bar 4 x OHS squats 4 x Snatch balance 4 x […]
Monday EMOTM for 5 mins 2-4 Archer pull ups Front Squat 5 x 5 Across WOD 16 Minute AMRAP Partner relay 5 Pull ups 5 P. Clean & Press RX 50/30kg RX+ 60/35kg Tuesday Warm up: With bar 4 x OHS squats 4 x Snatch balance 4 x Muscle snatch (Turnover focus) 4 x Tall […]
We are just stating a new strength cycle, I am excited about this one. We will be continuing to build on your legs strength & endurance, and will be focusing on developing a quality high pull for your olympic lifts. We will build on your pull ups strength with holds and single arm work, and […]
Monday Tabata Hand stand hold double unders HSPU skills 18 mins Alternating every Minute (6 sets each every 3 mins) L1 Min 1- Headstand to Press ups L2 Min 2 – Kipping on plates or matt L3 Min 3 – Deficit HSPU x 6 WOD Run 400m 10 burpees Run 200m 10 Burpees Run 100m […]
Its 1rm testing week. So we will be testing out our maximum lifts. These weeks are always fantastic fun for all the athletes and coaches to see how well everyone has developed. People were already beating their old personal bests last week for 2 reps so it should be a great week. Monday Wrist stretch […]
Monday EMOTM x 5 x 1 tall cleans + 1 jerk Climbing Every 2:30 5 x 2 Cleans + 1 jerk Climbing 2 x 2 High pulls at 1+ rm Partner WOD 100 Toes to bar 800m run (400m each) 60 Ring Press ups 40 Sit ups 20 Strict pull ups 10 floor to […]
Monday Warm up Tabata windscreen wippers / Double unders Every 3 mins (Note not climbing, spend time working up to a heavy weight) Back Squat 5 x 3 + half max strict chin ups Pairs WOD Bear Karen 150 wall balls Every time you swap 1 partner needs to do 4 bear crawl widths of […]
After a fantastic sunny bank holiday weekend its just a short week at the gym this week. Tuesday 2 x Max strict chin ups during warm up Clean 2 x 2 power + 2 tall cleans climbing 4 x 3 Cleans climbing 2 x 2 High pulls at 1rm WOD 5 rounds for time (20 […]
Next week is a bank holiday so we will be having a throwdown at the gym from 10:30-12:30. Monday Strict Chin ups 3 x Max Back Squat 4 x 4 Windshield wippers EMOTM for 3 mins x 8 WOD 12 mins Tabata Push press Double unders Burpees Note: Score is the total of your worst […]
New programming cycle For the next 6 weeks we will be focusing on a new strength cycle. Our aim for developing your lifts is to get you bar path very good in the first and second pull, we are also developing your high pull strength and speed and position under the bar. We will be […]
