Sunday 1st September
Open Gym:
Saturday 31st August
Another shot from Wednesdays team wod.
Strength:
Snatch 8×2
Strict pull up 3xmax
Met Con:
3 rds
400m run
7 cleans 80/55kg
14 handstand push ups
Friday 30th August
Prowler pushes form a while back.
Strength:
Bench press 5×5
Met Con:
Alternating tabata for 16 intervals
Double KB thrusters 2×24/16kg
KB swings 24/16kg
Thursday 29th August
Last nights team wod.
Strength:
Squat 5,5,3,3,1,1
Ring row 5xmax
Met Con:
‘Annie got strong’
50 double unders
50 sit ups
5 deadlifts 160/110kg
40 double unders
40 sit ups
4 deadlifts 160/110kg
30 double unders
30 sit ups
3 deadlifts 160/110kg
20 double unders
20 sit ups
2 deadlifts 160/110kg
10 double unders
10 sit ups
1 deadlift 160/110kg
Wednesday 28th August
James during yesterdays strength work.
Team Wod:
For those missing CFT & George Briley feature on BBC South East here is the web address:
http://www.bbc.co.uk/i/b039128s/?t=20m24s
Tuesday 27th August
Ben front squatting.
Strength:
Hang power snatch 8×2
Met Con:
5 clean & jerks @ 75% of 1rm
10 toes to bar
5 clean & jerks @ 80% of 1rm
10 toes to bar
5 clean & jerks @ 85% of 1rm
10 toes to bar
*any style clean & jerk may be used
Finisher:
Partner med ball sit ups
Monday 26th August
Saturdays burpee pull ups.
Only 16:15, 17:15 & 18:15 classes today.
(18:15 added due to popular demand)
Met Con:
1 mile run
75 chest to bar pull ups
100 floor press 70/45kg
150 goblet squats 32/24kg (KB)
1 mile run
*the exercises other than the run can be split as desired
Sunday 25th August
Monika hitting handstand push ups.
Gym Closed:
Bank Holiday training:
There will only be the 16:15 & 17:15 classes tomorrow. If there is demand we can add a 18:15 class, if the 16:15 & 17:15 are both full and others want to train. Please email if you do.
Saturday 24th August
Handstand push up practice.
Strength Met Con:
For 20 mins complete
2 deadlifts on even mins
5 burpee pull ups on odd
Met Con:
In 3 mins complete
350/500m row (women/men)
Max push ups in the time remaining
Finisher:
50 strict straight leg sit ups
Friday 23rd August
Nathan during Wednesday’s 1RM snatch test.
Strength:
Squat 5×5
Met Con:
‘Amanda’
9,7,5
Muscle up
Snatch 60/42.5kg
Finisher:
Plank sequence