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formats

Monday 24 April 2017

There will only be 1 session on Tuesday 25 April at 7:30am.

WOD

Back squat

5 x 7 @75%

Then

AMRAP 5

30 DU

3 PS 61/43*

*Increase PS by 1 each round

 

 

 
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formats

Sunday 23 april 2017

There will only be one session at 7:30am on Tuesday 25 April.

R&R

 

 

 
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formats

Saturday 22 April 2017

WOD

AMRAP 20 minutes

5 C&J 70/49

10 pullups

20 lateral burpees

 
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formats

Friday 21 April 2017

WOD

30 minute to work through both exercises

4 x 6 DL @ 70%

+

5 x 5 bench – maintain same weight across for bench press

Then

400m run

30 WB

200m run

30 cal row

 
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thursday 20 April 2017

WOD

Work to a heavy triple snatch

NO t&g, No power

Then

1-10

T2B

Seated DB strict press 20/15

 
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Wednesday 19 April 2017

WOD

Back squat

4 x 9 @70% + 5 kg

Then

3 rounds

21 thrusters 20/15

7 MU scale to 14 dips

50 DU

 
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Tuesday 18 April 2017

WOD

Strict press

5 x max reps @75%

Then

8 Rounds – start a new round every 3 minutes

16 DB snatches 20/15 – alternating

12/8 pushups

8 box jumps 30/24

 
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formats

Monday 17 April 2017

Only one session today at 7:30 am.

Wes

For time:
Run 800 meters with a 10/5 kg plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans – anyway 84/59
Then, run 800 meters with a 10/5 kg plate

 
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14,15,16 April 2017

R&R

We are shut over the Easter break.

Come in on Monday @ 7:30am for the only session of the day and work off the chocolate eggs.

Normal timetable resumes Tuesday 18 April.

 
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formats

Thursday 13 April 2017

Friday 14th – Closed

Saturday 15th – Closed

Sunday 16th – Closed

Monday 17th – One session 7:30 am

Tuesday 18th – resume normal hours

WOD

0 – 18:00

10 x OHS 30/20

8 x strict pull ups

10 x OHS 43/30

8 x strict pull ups

10 x OHS 47/35

8 x strict pull ups

10 x OHS 52/39

8 x strict pull ups

10 x OHS 61/43

8 x strict pull ups

10 x OHS 70/49

8 x strict pull ups

10 x OHS 75/52

8 x strict pull ups

18-28:00 rest

28 – 50:00

4 rounds

Run 400

3 R/C (sub 30 situps)

6 HPC 84/59

 
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