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Monday Warm up  squats with bar 5-5-1 Ecccentric, isometric concentric  Clean warm up Jerk skills – 2 second pause in dip and catch Every 2 mins  for 16 mins Climbing  2 Clean + Jerk Pairs WOD 12 minute amrap in relay format: 10 press ups  10 barbell thrusters 10 Box jumps SC press ups / […]

Monday Warm up squats with bar 5-5-1 Ecccentric, isometric concentric Clean warm up Jerk skills – 2 second pause in dip and catch Every 2 mins for 12 mins Climbing to 80% Max Clean + Jerk Pairs WOD 4 rounds for time 25 ring dips 25 toes to bar 25 burpees SC press ups / […]

Monday Warm up 2 sets squats with bar 5-5-1 Ecccentric, isometric concentric Every 2 mins for 12 mins Climbing Clean + 2 front squat WOD 12 minute amrap 1-2-3-4-5-6…… Pull ups Press ups Box jump 30/24” RX+ Chest to bars, HSPU & 36/30” box Tuesday Deadlift 4 x 1 x 90% WOD 9 Minute amrap […]

Monday Bank holiday Pairs comp – Booking essential Tuesday Deadlift 4 x 3 x 85% WOD 10-8-6-4-2 Pull ups Press ups KB Clean & press RX 16/12kg RX+ 20/16kg Wednesday Strict Ring muscle ups: Warming up with low rings (From knees knuckles, meerkat ,through) Teach spotting for Assisted on high rings supporting athletes feet. Scaled […]

MONDAY Warm up 100 double unders for time SC 25 double unders for time 2 sets squats with bar 5-5-1 Ecccentric, isometric concentric EMOTM for 12 Mins climbing Clean + 2 front squat FGB style 3 rounds , 30 seconds per station Pull ups press ups sit ups air squats Tuesday Deadlift 4 x 5 […]

MONDAY 8 rounds climbing Every 2 mins 2 x Power snatch + OH squats PARIS WOD Tabata – 12mins Partners alternate 20 seconds only one person working at a time Press ups Pull ups Tuesday Warm up 2 sets squats with bar 5-5-1 Ecccentric, isometric concentric EMOTM for 12 Mins climbing Clean + front squat […]

Monday 8 rounds climbing Every 2 mins 3 x Power Snatch + 1 OH Squat PARIS WOD EMOTM 8 pull ups 3 rounds 50 Box jumps 40 Press ups 30 Front squats 40/25kg RX+ 50/30kg & HSPU SC Hand release press ups 30/20kg Tuesday Deadlift 5 x 1 x 85% WOD FOR TIME 10 burpees […]

MONDAY 8 rounds climbing Every 2 mins 3 x Power Clean WOD CINDY 5 Pull ups 10 Press ups 15 Air squats RX SC Hand release press ups Record Pull up Band used Tuesday Deadlift 5 x 3 @ 80% PAIRS WOD 14 Minute AMRAP 8 Box Jumps 16 KB SNatch 24 Double unders RX […]

MONDAY Fitness retests: We tested these 6 weeks ago so its going to be great to see what results you’ve got & how well all the members have improved in just 6 weeks. WOD 1 6 mins to establish Max unbroken double unders WOD 2 – 1 set Max Pull ups unbroken RX+ is chest […]

Monday Warm up Every 2 mins for 8 mins climbing hang power clean + 1 Hang Clean + Jerk Every 2 mins for 6 mins – keep climbing weight 2 x hang clean + jerk Coach chest to bars and ring dips Also teach bar cycling 14 rounds for time WOD in PAIRS relay 10 […]