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Wednesday 12th May

By |2021-05-08T18:27:15+00:00May 11th, 2021|Uncategorized|

Strength:-

Spend 10 minutes building to 80%
Then
E2MOM for 10 minutes (5 sets)
5 X Back squat at 80%

Metcon:-

10 min AMRAP
16 KB swings 32/24kg
12 Burpee pull ups
8 Alternating pistols

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Tuesday 11th May

By |2021-05-08T18:26:38+00:00May 10th, 2021|Uncategorized|

Strength:-

E2MOM for 10 minutes ( 5 sets)
5 x 5-8 Strict Pull ups (banded / bodyweight / weighted)
Then
EMOM for 5 minutes
Work on either kipping skill / butterfly or dish / arch holds

Metcon:-

3x 5 min AMRAP’s with 1 min rest between:

1: 10 / 8 cal bike + 10 air squats
2: 150m/100m Row + 10 box jumps
3: 10 burpees + 10 V-ups

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Monday 10th May

By |2021-05-10T11:52:12+00:00May 9th, 2021|Uncategorized|

Strength:-

Spend 8 minutes building to 80%
Then
E2MOM for 10 minutes ( 5 sets)
3 x Squat Cleans @ 75-85%

Metcon:-

Laura’s Birthday wod
400m Run buy in
5 rounds
25 Double Unders
10 Wall balls 9/6kg
10 Hang Power Cleans @ 65 / 45kg
400m run buy out

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Saturday 8th May

By |2021-05-03T09:27:59+00:00May 7th, 2021|Uncategorized|

Strength:-

Spend 8 minutes building to 85%
Then
E2MOM for 12 minutes ( 6 sets)
3 x Jerk @ 80-90%

Metcon:-

Every 3 minutes for 4 rounds
300m/250m Row
10 DB Thrusters
6 Toes to Bar

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Friday 7th May

By |2021-05-04T20:22:16+00:00May 6th, 2021|Uncategorized|

Strength:-

E3MOM for 15 minutes
20 sec handstand hold
10 – 20 sec L-Sit hold
10 Ring Rows / 10 Box elevated ring rows

Metcon:-

4 rounds
21 Swinging KB Cleans
15 HSPU
9 Burpees

RX:- 2 x 24kg / 16kg

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Thursday 6th May

By |2021-05-03T08:47:07+00:00May 5th, 2021|Uncategorized|

Strength:-

Spend 10 minutes building to 80%
Then
E2MOM for 10 minutes (5 sets)
5 X Back squat at 80%

Metcon:-

Met Con:
12 min AMRAP
30 wall balls
20 pull ups
10 box jumps 24/20

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Wednesday 5th May

By |2021-05-03T08:46:27+00:00May 4th, 2021|Uncategorized|

Strength:-

E2MOM for 10 minutes ( 5 sets)
5 x 5-8 Strict Pull ups (banded / bodyweight / weighted)
Then
EMOM for 5 minutes
Work on either kipping skill / butterfly or dish / arch holds

Metcon:-

4 rounds
Run 400m
1 round of DT
12 deadlifts
9 hang power cleans
6 stoh
Rx=70/50kg

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Tuesday 4th May

By |2021-05-03T08:44:53+00:00May 3rd, 2021|Uncategorized|

Strength:-

Spend 8 minutes building to 80%
Then
E2MOM for 12 minutes ( 6 sets)
3 x Squat Cleans @ 75-85%

Metcon:-

6 min AMRAP
12 Front Rack lunges 60 / 40kg
15 Push ups

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Monday 3rd May

By |2021-05-02T17:49:44+00:00May 2nd, 2021|Uncategorized|

Bank Holiday Fundraiser

Buy in 101 Double Unders
3 rounds
20 Power snatch 40/27.5kg
20 Burpees
20 Wall balls 9/6kg
20 Pull ups
21 Cal bike / row / ski
Buy out 101 Double Unders

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