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Wednesday 12th March

By |2019-10-16T16:10:52+00:00March 11th, 2014|Workout Of the Day|

Em on clean & jerks.

Strength:
In a pair acheive a total score for:
1 rm floor press + 10 rm deadlift

Met Con:
In you pair complete 4x5min AMRAPs with 60 seconds rest between:
1: 15 KBS 32/24 + 12 Burpees
2: 12 Wall Balls 9/6 + 10 Burpees
3: 10 CTB Pullups + 8 Burpees
4: 8 Toes to bar + 6 Burpees + 4 Wall Climbs

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Tuesday 11th March

By |2019-10-16T16:10:52+00:00March 11th, 2014|Workout Of the Day|

Now that’s one way to rest on handstand push ups.

Strength:
Squat 6×4
CtB Pull ups 3×12

Met Con:
1 min on 1 min off with a 60/40kg bar
Power clean
Front Lunge
STOH
Over bar burpees
Pull Ups

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Monday 10th March

By |2019-10-16T16:10:52+00:00March 9th, 2014|Workout Of the Day|

George back on track with a very strong performance on Sunday leading to him being invited to compete in the European championships.

Strength:
Power clean & Jerk + clean & jerk x5
Strict toes to bar 3×10

Met Con:
1000m row
into
21/15/9
handstand push up
toes to bar

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Saturday 8th March

By |2019-10-16T16:10:51+00:00March 7th, 2014|Workout Of the Day|

 

Thursdays wod.

Met Con:
From 0:00-3:00
2 rds
10 overhead squats (min 43/29kg masters 29/20kg)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rds
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rds

14 overhead squats
14 chest-to-bar pull-ups
Etc

Strength:
Bench 5×5
L-sit 90 sec total (box or parallettes)

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Friday 7th March

By |2019-10-16T16:10:42+00:00March 6th, 2014|Workout Of the Day|

Claire setting up for some deadlifts.

Strength:
Front squat 5×3
Strict pull up 3xmax

Met Con:
3 rds
15 OH squats 60/40kg
50 double unders

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Wednesday 5th March

By |2019-10-16T16:10:42+00:00March 4th, 2014|Workout Of the Day|

Nick on Mondays L pull ups.

Strength:
Front lever 5 holds of 5-10 sec
Back lever 5 holds of 5-10 secs

Met Con:(pairs)
3 x 6 min AMRAPs with 1 min rest between

1: 9 Deadlifts  (75kg/50kg) / 12 push ups / 15 box jumps (24/20″)
2: C+J (Must be full clean – hips below knee/Any style Jerk) 75/50kg
3: 15 Thrusters (45/30kg) / 15 ring dips

 

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Tuesday 4th February

By |2019-10-16T16:10:41+00:00March 4th, 2014|Workout Of the Day|

John setting up for some power cleans.

Strength:
Thruster 3,3,3,3,3
Jerk 2,2,2,1,1,1

Met Con:
50 pull ups

3rds
-20 kb swings 32/24
-20 burpees (bar touching)

50 pull ups

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Monday 3rd March

By |2019-10-16T16:10:41+00:00March 2nd, 2014|Workout Of the Day|

KB lunges from the other week.

Met Con 1:
5 rds
5 Bench press BW
5 power cleans BW

Met Con:
10-1
Back squat BW
L-Pull up

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