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Monday 31st July

By |2023-07-30T15:22:17+00:00July 30th, 2023|Workout Of the Day|

Strength:-
5 x 5 Strict Press
3 x 3 Rope Climbs

12min AMRAP
10 right-arm dumbbell overhead squats
5 bar muscle-ups* (5-8 strict pull ups level dependent)
10 left-arm dumbbell overhead squats
15 T2B

RX:-22.5/15kg

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Saturday 29th July

By |2023-07-28T16:17:10+00:00July 28th, 2023|Workout Of the Day|

Gymnastic skill
EMOM practice time (12 mins)
1 – DU’s / Crossovers
2 – V-ups / GHD situps / L-sit hold
3 – Your choice to work on T2B, Pull ups, C2B, Butterfly or Kipping*
*Intermediate work on volume 10reps min
**Advanced pick a skill and work on volume 15 reps+

Paris Metcon:-
4 rounds:-
Both run 400m
Partner 1 completes
15 Devils Press 2×22.5/15kg
10 Box jump Overs
whilst Partner 2 does max wallballs
switch after each run.

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Thursday 27th July

By |2023-07-16T15:33:14+00:00July 26th, 2023|Workout Of the Day|

Skill:-
16 mins on RMU
Beginners
Low ring skill then 5 x 5-8 strict pull ups & box dips / ring dips

Metcon:-
3 min AMRAP
9/6 Calorie Bike/Row
9 Power Cleans 42.5/30kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
7 Hang Squat Cleans 52.5/37.5kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
5 Squat Cleans 60/42.5kg
Rest 2 mins (change plates)
3 min AMRAP
9/6 Calorie Bike/Row
5 Clean & Jerk 60/42.5kg

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Tuesday 25th July

By |2023-07-23T09:40:20+00:00July 24th, 2023|Workout Of the Day|

Strength:-
5 x 5 Strict Press
3 x 3 Rope Climbs

EMOM for 12 mins
1 – 10m handstand walk / 3 wallwalks* or other handstand walk progressions
2 – 12/9 cal bike
3 – 3-5 Bar Muscle ups or 10 ring dips

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