Monthly Archives: September 2016

Saturday 1st October

Strength: Muscle up 3×10 Ab sequence x3 Met Con: 3 rds of 1 min on each station KB C&J 2×24/16 Burpees Sit ups Ring rows Squat thrusts Rest

Friday 30th September

Strength: Snatch 5×3 Clean & jerk 6×2 Squat 3×5

Thursday 29th September

Strength: Floor press 5×5 Wide ring rows 3×15 Met Con: ‘Diane’ 21,15,9 Deadlift 100/70kg Handstand push ups

Wednesday 28th September

Met Con: ‘Badger’ 3 rds 30 squats cleans 45/30kg 800m run 30 pull ups

Tuesday 27th September

Strength: For 20 mins 5 power snatch on even mins 30 sec wall handstand on odd Met Con: Sprint chipper 500m row 20 push press 50/35kg 20 toes to bar 20 burpees

Monday 26th September

Strength: Using 80% of you 1rm C&J On min 1 complete 1 C&J On min 2 complete 1 clean + 1 front squat + 1 jerk On min 3 complete 1 clean + 2 front squats + 1 jerk etc…..

Sunday 25th September

Gym closed

Saturday 24th September

Strength: Weighted dips 5×5 Kipping toes to bar 21,15,9 or strict TTB 3×10 Met Con: CFT twins Em & Leah’s birthday wod In a pair complete 6 rds 6 deadlifts 135/85kg 6 muscle ups Into 6 rds 20 box jumps

Friday 23rd September

Strength: Clean & Jerk 6×2 Met Con: 10 power snatch 60/40kg 20 ring dips 10 squat snatch 60/40kg 20 ring dips 10 oh squat 60/40kg 20 ring dips

Thursday 22nd September

Strength: Turkish get up 3×3 on each arm Strict chest to bar pull up 3×5-10 Met Con: 25 min amrap 50 toes to bar 50 wall balls 50 alt KB snatch 24/16kg 50 double unders