August2014

August2014

Going overhead

Warm up: 10 kip swings 10 kipping pull ups 10 push ups 10 kip swings   Mobility: single and double max dead hangs Hips, ankle. knee   Technique: Overhead squat   Strength/technique: 10min EMOM: 2 hang power snatch 2 overhead squats   WOD: 2 rounds for time of: Run 600m 5 HSPU[…]

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Grace

Warm up: 200m jog two footed bounds single footed bounds walking lunges   Mobility: full body with focus on back and arms   Strength: 3 rounds of : 8 bodyweight ring row 4 bent over barbell row   Technique review: The jerk   WOD: Grace = 30 clean and jerk for[…]

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Deadlifts

Warm up: 5 wall walks 10 wallball shots 9/6kg hands and feet 10 wallball shots 9/6kg 5 wall walks   Mobility: Shoulders Hips   Strength: Deadlift 5×5   WOD: 2500m row for time with a increasing burpee EMOM for distance and time your target is to complete 2500m on the rower[…]

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All abord the pain train…

Warm up: Row 200m 10 KB swings 16/12kg 10 abmat sit ups 10 KB squats 16/12 10 up downs 10 KB thrusters 16/12   Mobility: Full body   Technique/strength: Front racked walking lunges   WOD: The Pain Train, 30min EMOM A: 10min EMOM: ODD: 14 push ups EVEN: 8 front squats 60/40kg[…]

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Elizabeth and C2OH

Warm up: 3 rounds of: 7 pull ups 7 press ups 7 squats   Mobility: Upper back Shoulders Front rack positioning   Strength: 5 x 5 of: Chest to Overhead press   WOD: Elizabeth, 21-15-9 for time of: Cleans 60/40kg Ring dips To scale reduce weight as needed and use[…]

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Monday 25th August bank holiday

IMPORTANT INFORMATION: As it is a bank holiday monday tomorrow (25th August) our opening hours will be slightly different.   Opening Hours: 12:00 – 19:00   Class Times: 12:00 – 13:00 and 18:00 – 19:00   Open gym: 13:00 – 18:00   We hope you all enjoy your long weekend.[…]

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Rest Day

Rest days are super important for recovery, with out rest our bodies can’t repair and grow. If you have already had a rest day, today would be a great day to practice a skill or lift you need to work on or catch up on a WOD you missed during[…]

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AMRAP

Warm up: Jog 200m 10 wallball squat cleans jog 200m 15 press ups   Mobility: max time dead hangs hips: stretch and roll core   Muscle endurance / movement development max rep ring dips, working on form and efficiency developing the ring dip from box to assisted or assisted to[…]

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