Workout of the Day (WOD)
Saturday 4th October
Killer metcon:-
3 rounds
30/21 cal bike or 500/400m Row
10 Power clean
25 KB swing 24/16kg
10 Front squat
20 Burpee box overs
10 Push jerk
RX:- 50/35kg
TC 30 mins”
Friday 3rd October
Strength:-
Front Squat
5×3 @ 70–80%
Metcon:-
21 KB Deadlifts
21 Toes-to-Bar
15 KB Deadlifts
15 Toes-to-Bar
9 KB Deadlifts
9 Toes-to-Bar
6 KB Deadlifts
6 Toes-to-Bar
400m Run
RX 2×32/24kg
Finisher:- Weighted Sit-ups / GHD 3×12–15
Thursday 2nd October
Strength:-
40 min EMOM
Min 1 – 3 X TnG Power Cleans
Min 2 – 6 – 8 C2B pull ups
Min 3 – Maching Cal 12/9 bike or 15/12 row, RX+18/15 Row, Bike 15/12
Min 4 – Rest
Wednesday 1st October
Strength:-
DB Z-Press 4×8–10 (seated, strict)
Push Jerk 5×3 building
Metcon:-
12min AMRAP
30 DU’s
10 Devils Press 2×22.5/15kg
5 HSPU
Tuesday 30th September
Strength:-
Single leg RDL’s
3x 10 per leg
Deadlift
5×5 @ 70–75%
Metcon:-
60 Wall balls 9/6kg
50 Alt. DB snatch 22.5/15kg
40 Situps
30 Pull ups
20 Push ups
10 Squat Cleans 82.5/57.5kg
Monday 29th September
Skill:-
EMOM 12:
1 – Rope Climbs / Rope Progressions
2 – Strict Toes-to-Bar or L-Sit Hold
3 – HS push-up progression (box ? wall ? deficit)
Metcon:-
3 rounds
400m Run
20 DB hang clean & jerk 1×22.5/15kg*
10 T2B
rest 1 min”
*Can alternate however you like
Sunday 28th September
Hero wod:- Wittman
Saturday 27th September
Strength:-
Front Squat
5×5 @ 65–75%
YGIG 16 min AMRAP
6 Deadlits 100/70kg
6 Burpees over the bar
11/7 cal bike or 12/10 Row
*score total team R+R’s
Friday 26th September
40 min EMOM
Min 1 – 3 X TnG Power Cleans
Min 2 – 6 – 8 C2B pull ups
Min 3 – Maching Cal 12/9 bike or 15/12 row, RX+18/15 Row, Bike 15/12
Min 4 – Rest
Thursday 25th September
Strength:-
DB Z-Press 4×8–10 (seated, strict)
Push Jerk 5×3 building
Metcon:-
12min AMRAP
30 DU’s
8 Power Snatch 55/35kg
4 Wall Walks
Also shout out to Miro @mircata91 who was also at the comp today. And breezed out 30 (thirty!!) unbroken Bar Muscle Ups!
Nice work to Tracey, Hannah and Marissa today with their comp! 🏋🏻🏋🏼🏋🏽
Inspirational Mumma #2… Liv doing 10 Snatches (with the great form that she often displays) near the end of a workout.
Like yesterday’s Bar Muscle Up by Marissa, this too is a very techy movement.
Liv is working her way back to fitness, following 3 children. For many, it’s not necessarily about chasing the old numbers at this stage. It’s more about refining where you’re at, slowly building to a healthy level, all the while enjoying being active.
At our gyms, we have ‘everyday people’ doing extraordinary things. As demoed by Liv here, and all our members everyday.
Come give CrossFit Tonbridge and TAG a try
Inspirational Mumma #1 of 2 here. Marissa is doing a very technical and challenging movement…during a workout! Bar Muscle Up for the Mumma’s, Miffy!
It takes hard work, patience and a lot of bottle to do this particular skill.
…..That said, our gyms are full of ‘everyday people’ doing extraordinary things. Come give it a try - it’s not as scary as you might think.
Stay tuned tomorrow for inspirational Mumma #2 👀
📍25th October - Have you signed up for our CHARITY DAY yet? Bring a team (email in) or simply sign up to a class and we’ll allocate you some buddies.
All proceeds go to charity. We’ve had some feedback about which charities to split the money to. So will do a poll after the event and split it based on votes!
This is a super inclusive and laid back event, all in the name of raising money for worthy causes. A good way to mix up your Saturday morning!
🎅🏽Out comes the C word! Limited spots on this…so get it now and reserve your place / book your pizza!
Like the words from movies in the Shaw Brothers era “Killers don’t die so easily”. With surprise cameo appearance from Kitch Ringham 🐣.
☠️K I L L E R #12
👟EMOM for 10mins
5 TnG Power Cleans 60kg / 40kg + 5 Burpees + 5 Pull Ups*
Rest to top of the minute.
*scale to Ring Rows for beginners
*scale reps to 4/4/4 or 3/3/3 if required
2 min rest…..then
🤸🏾♂️15 min EMOM
Min 1 - Max cals
Min 2 - 3-5 Wallwalks
Min 3 - 20 Alt DB Snatch (20/15kg)
2 min rest…then
🏋🏽♂️Max weight for Complex in 8 minutes:
🏋🏼Snatch Deadlift+Hang Squat Snatch + Squat Snatch
Tonight’s 19:15 class. First bit - teams of 3. Did some basics. Riding bikes. Climbing ropes. Hoiking iron. Flopping on the floor; flailing in the air.
Then we did a somewhat complex complex. Power clean > clean > front squat > STOH.
Fancy switching your training up a bit? Do a partner WOD class, Hero WOD, Lifting or Cardio class at CFT or TAG. Laughs always included.
Timetable / Booking
Only members of CrossFit Tonbridge are able to book in to use the gym. If you wish to come along or to book onto our induction course please contact us via email: info@crossfittonbridge.co.uk