Open Gym:

Strength:
Squat + strict chest to bar pull up 3×5+5

Met Con:
‘Nasty Girls’
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 60kg/40kg

Strength:
Clean & Jerk 4×2
Met Con:
5 Rds
5 Box jumps (as high as possible)
2 Shuttles farmers carry (as heavy as possible)
12 Ring dips
20 Double unders

CF Rugby:
Strength:
Floor press + box jump 5×3+3
Met Con:
4x 5 min AMRAP’s with 1 min rest between:
1: 10x Wall balls / med ball sit ups / ball slams
2: Team prowler push (as heavy as possible)
3: 15 KB swings (32kg/24kg) / 30 sec plank
4: 5 Burpee bar touches / 5 strict pull ups / 10 push ups

Last nights partner ab work.

Strength:
Front lever & back lever 3 sets
*Perform 2 out & in + 1 hold or lower through*
*Alternate which lever which a rest between each exercise*

Met Con:
‘The Seven’
7 Rds
7 Handstand push-ups
7 Thrusters 60kg/42.5kg
7 Knees to elbows
7 Deadlifts 112.5kg/75kg
7 Burpees
7 Kettlebell swings 32kg/24kg
7 Pull-ups

Strength:
Push Press 5×3
Partner abs 3 sets
*12x front / left / right / candle sticks*

Met Con:
21/15/9
OH squat 60kg/42.5kg
Toes to bar

Gym Closed:

New class added:
Olympic Weightlifting every Thursday at 17:15-18:15.

For anyone attending Wednesday 26th Sept classes please see the news page for some important information.

Open Gym: