Workout of the Day (WOD)
Monday 6th July
Strength:-
5 sets Split squats x 6-8 reps on each side
Metcon:-
Andrew Barringer Birthday wod
6 Burpees
7 Power Cleans 70kg / 50kg
46 Push ups
46 Deadlift 70kg / 50kg
46 Knee to chest sit ups
46 Renegade Rows 22.5 / 15kg
6 Burpees
7 Power Cleans 70kg / 50kg
Sunday 5th July
8 min alt EMOM
6 / 6 – Bulgarian split squat
12 – Split stance deadlift
8 min alt EMOM
10 / 10 Single arm rows
10 / 10 Strict press
8 min alt EMOM
20 – Sumo Squat
10 – Walkouts
Finisher
Tabata 1
20 secs on 10 secs off x 8
Dish / hollow rocks
Arch / Superman hold
1 min rest
Tabata 2
20 secs on 10 secs off x 8
Plank knee to opposite elbow
Dish / hollow hold
Saturday 4th July
Strength:-
10 min Alt. EMOM
1 – Walking goblet lunges
2 – Commando push ups
Metcon:-
3 rounds
15 Burpees
12 power cleans
9 Front Squats
6 STOH
RX 60 / 42.5kg
Friday 3rd July
Strength:-
3 sets of single leg RDL’s x 12 reps on each leg
Metcon:-
5 rounds
400m run
20 KB swings 24/16kg
10 devils press 2 x 22.5kg / 2 x 15kg
Thursday 2nd July
Strength:-
5 x 5-8 Push Press
16 min AMRAP
10 DB hang squat cleans
20 Alt. pistols
30 Situps
*100m run in between rounds
Wednesday 1st July
Strength:-
4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).
Metcon:-
2 rounds
15/15 KB Snatch
15/15 KB Front Squats
15/15 KB Clean & Jerk
30 KB swings
RX – 28/20kg
Swinging, don’t need to touch the floor
Coaches choice – core finsher
Tuesday 30th June
Strength:-
5 sets Split squats x 6-8 reps on each side
Metcon:-
12 min EMOM
1 – Shuttle runs
2 – Squats
3 – Push ups
4 – Situps
Monday 29th June
Strength:-
3 sets of TGU’s x 5 reps on each side
Metcon:-
In 18 mins complete
21,18,15,12,9,6,3
Wall ball throws & catch (or wall balls if at home)
Stoh 50/35kg (or scale to DB’s / KB’s)
Kb swing 24/16
Then
In the time remaining front rack lunges 50/35kg (or scale to DB’s / KB’s)
Sunday 28th June
8 min alt EMOM
20 barbell Bicep curls or 8/8 DB/KB if single arm
12-15 Diamond push ups
8 min alt EMOM
12 Arnold press or 7/7 single arm
12-15 rear delt fly
8 min alt EMOM
15 front rack lunge
7 /7 side plank hip drops
Finisher:-
40 Squat thrusts
30 Hollow Rocks
20 V-ups
10 Burpee Tuck Jumps
Saturday 27th June
Strength
10 min Alternating EMOM
40 secs Renegade rows
40 secs alt. Pistols
Metcon
3 rounds
400m run
15 KB swings 28/20kg
9 DB thrusters 2 x 22.5/15kg
🔥Man make fire🔥.
Only 12 more days until we can play around with gimmie gymmy gymnastics stuff again!
(No Nike MetCons or Nano’s were harmed in the making of this photo).
Is there a prize for the slickest, cleanest Concept2 to come home to the box? Whilst my fitness has dwindled, my maintenance skills have been on point!! 😃😃
Comment on Facebook 142819915798995_3166530800094543
Amazing! Thank you Leo. She looks brand spanking!
Garden looks good as well 🤣👍
The Masters (old fogies) reaction to today’s announcement about gyms!
TAG will be open inside, from the 25th July. Hooray! Unmanned Open Gym will also be active too - get in touch for your key access fob 😁.
We’re sprucing up CFT and will announce when she’ll be open too. Hold onto your wigs!
Comment on Facebook 3159924370755186
Excellent... can wait to get back to CFT!
Laser focus.
Olympic Weightlifting requires flexibility, speed, strength and mental focus.
There’s nothing more satisfying than a solid Snatch or silky smooth Clean & Jerk.
“I’m going to PB on this next lift - I can feel it in my fingers” Rach softly whispered into Lauren’s ear.
Picture taken in December 2019 at our in-house competition, where the oldies take on the youngies.
✅ A small part of what we do:
Strength Training
Muscle Memory
Mental Strength
Metabolic Conditioning
Knowledge & Coaching
Banter
CrossFit Tonbridge and TAG
- Stronger Fitter Faster -
A beautiful setting to workout, hangout and bang-some-lifts-out with your CrossFit fwiends. What more could you ask for?
CrossFit TAG is conveniently nestled between Tonbridge, Sevenoaks, TWells, Crowborough, Hildenborough and all the satellite villages in between. A stones throw from the A21 too.
Join our community today. Currently running: CrossFit, Zoom, RunClub, Cardio, Yoga, FitKids, TAG Tots, Mobility, Partner WOD and Barbell Club.
And that’s during UK lockdown...
Burnout.
The 2nd round of WEB Club is coming to a conclusion. Hopefully all of you have enjoyed the rowers and ass bikes. Good luck on your 1st and 2nd retests!
Thanks again for Pat Towers for solid coaching online throughout.
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