28 Mar Tues 29th March
Strength:Back Squat, warm up then @ 60% of your 1rm
1×20
1×15
1×10
WOD:16min EMOM
12 cal row
12 Wall Balls
12 SDHP 40/25
12 Push press 40/25
Protected: WOD/Blog
23 Mar Thurs 24th March
Notice: No classes Fri 25th
Normal classes Sat 26th
5.15-6.15pm classes only Mon 28th.
We are also looking for 2 people to join our Health & Safety Committee. If you’re keen please message us😊
Mu’s ring or bar / ring dips
3-6-8-10-8-6-3
WOD: Chipper- for time
40 Front squats 40/25
20 Burpees
30 Thrusters
15 Burpees
20 Push Press
10 Burpees
10 HSPU
30min cap
22 Mar Weds 23rd March
Notice: No classes this Fri 25th April
Normal classes 26th
5.15-6.15pm classes only on Mon 28th
6min EMOM:
5 OH squats @ 60% of your 1 rm
WOD: 12min AMRAP
12 Box jumps
10 TTB
8 KB snatch
20 DU’s
21 Mar Tues 22nd March
Strength: Clean and Jerk, tech and building weight
WOD: 5 RFT
400m run
9 Deadlift 60/40
6 Power clean
3 S2OH
20 Mar Mon 21st March
Notices: No classes Fri 25th
Normal classes Sat 26th
5.15pm & 6.15pm classes only Mon 28th
Strength:Front Squat 1×5@60-70% then 3×3@80%
WOD:
7min
15WB
25 DU’s
3min rest
5min
12 WB
20DU’s
2min rest
3min
9 WB
15 DU’s
Compare 18/1/16
17 Mar Fri 18th March
Skill/Gymnastics: Wall climbs, hspu,Handstand walking
Rx-3x10m hs walk
Sc- 3×3 Hspu ( with mat and kipping)
Beg- 3×3 wall climbs
WOD: “Helen”
3RFT
400m run
21 KB swings 24/16
12 Pull ups
16 Mar Thurs 17th March
Core: TABATA – 8 rounds per movement.
Wrist to knee crunch
Weighted plate sit ups 15/10
Bicycle crunches
WOD: 20min EMOM
14 Box Jump Overs
12 KB Snatch 24/16
10 Pull Up
6 G2S Medicine Ball (Choose a challenging weight)
15 Mar Weds 16 March
Notice: Check out our fb page and fill in the sentence😊
Strength: 6×3 hang snatch building up
Then find a 1rm power snatch
WOD: For Time
2-4-6-8-10
Hang snatch 50/35
5-10-15-20-25
Wall balls
10-20-30-40-50
DU’s
14 Mar Tues 15th March
Strength: Deadlift, 5×5 TNG @60-75% of 1rm
WOD: Retest for time
5 Rounds
7 Deadlift 70/55
7 over bar burpee
3 min rest
4 Rounds
6 Power cleans 50/35
5 HSPU
3min rest
3 Rounds
10 Push press 50/35
400m run
13 Mar Mon 14th March
Notice: Please remember to submit your 16.3 scores
Skill: Rope climbing, how to foot bite the rope, legless, L-sit
WOD: 15min Amrap
10 OH/ Squats 40/25
15 sit ups
400m run
1 rope climb
