Saturday 31st August

By | 2013-08-30T20:39:20+00:00 August 30th, 2013|Uncategorized|

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

 

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Friday 30th August

By | 2013-08-30T09:15:16+00:00 August 29th, 2013|Uncategorized|

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

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Thursday 29th August

By | 2013-08-29T06:58:46+00:00 August 29th, 2013|Uncategorized|

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

 

 

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Wednesday 28th August

By | 2013-08-28T09:06:53+00:00 August 27th, 2013|Uncategorized|

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

 

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Tuesday 27th August

By | 2013-08-27T07:14:20+00:00 August 26th, 2013|Uncategorized|

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

 

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Monday 26th August

By | 2013-08-25T19:41:27+00:00 August 24th, 2013|Uncategorized|

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

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Sunday 25th August

By | 2013-08-24T16:00:13+00:00 August 24th, 2013|Uncategorized|

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.

 

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Saturday 24th August

By | 2013-08-23T21:38:19+00:00 August 23rd, 2013|Uncategorized|

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

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Friday 23rd August

By | 2013-08-22T22:15:56+00:00 August 22nd, 2013|Uncategorized|

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

 

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