Tuesday 22nd August 2017

Bank Holiday

Please note we will be open the following times on Bank Holiday Monday 28th August:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Bank Holiday Met Con

Today's Training

Skill - Pull Ups

Movement preparation and technique to develop a strong Kipping Pull Up

- Hollow and Arch Holds

- Chin Over Bar Holds

- Hollow to Arch Kip Swings

Then work through 4 sets of one the following options dependent on strength and technique:

- 3 Assisted Strict Pull Ups

- 3 Consecutive Kipping Pull Ups with 3 second Chin Over Bar Hold on every rep

- 5-10 Kipping Pull Ups

- 5-10 Chest to Bar Pull Ups

5 rounds for max calories:

2 minutes on/2 minutes off

20 Press Ups

Max Calorie Row/Ski/Assault Bike

Competition Training

"Mission: Impossible?"

For time:

Stage 1) Row 600/530m

Stage 2) 30 Handstand Press ups

Stage 3) 15 Squat Snatches 60/40kg

Stage 4) Assault Bike 1.5/1.2km

Stage 5) 15 Ring Muscle Ups

Stage 6) 2 Rounds of DT 60/40kg (1 round DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Shoulder to Overhead)

Stage 7) 150 Double Unders

Stage 8) 50 Wall Ball 20/14lb, 10/9'

Stage 9) Run 400m

Stage 10) 20 Burpee Box Jumps 24/20"

- You have 2 minutes to complete each stage

- Start new stage every 2 minutes.

- If you fail to complete a stage in 2 minutes, rest 2 minutes before starting the next stage

- A Winning Mission is sub 20 minutes!

- A Completed Mission is sub 26 minutes

- An unsuccessful Mission is 26+ minutes or deliberately not attempting to fully complete a Stage.

Monday 21st August 2017

Please note we will be open the following times on Bank Holiday Monday 28th August:

10-11am Team WOD

11-1pm Open Gym

4-6pm Open Gym

6-7pm Bank Holiday Met Con

Today's Training

Pause Back Squat 5 x 2

Work across at around 80-85% 5RM

Pause 3 seconds in bottom position

Rest 2 minutes between sets

Max reps in 7 minutes:
DB Rack Lunges 2 x 20/15kg
Each time you break complete 5 burpees + 10 Sit Ups

A break is any time the dumbbells move away from the rack position.

Score is total number of Lunges

Endurance Training @ 8pm

2 rounds:

Run 800m

Rest 3 mins

Run 600m

Rest 2 mins

Run 400m

Rest 1 min

Run 200m

Rest 5 minutes between rounds

Hit each run at 90-95% effort.

Saturday 19th August 2017

0 minutes:

Run/Row/Ski 1 mile or Assault Bike 4km

On 12 mins:

5 minute AMRAP
9 Burpees
9 Pull Ups

On 20 minutes:
For time:
20 Ground to Overhead 45/35kg

Run/Row/Ski 400m or Assault Bike 1km
20 Front Rack Lunges 45/35kg
Run/Row/Ski 400m or Assault Bike 1km

20 Deadlifts 45/35kg

Run/Row/Ski 400m or Assault Bike 1km

Friday 18th August 2017

Today's Training

Front Squat 4 x 10

Work across at around 70% 5RM

Rest 2 minutes

7 rounds for time:

5 Power Cleans @ 75% 1RM

50 Double Unders

Time Cap = 14 minutes

This is a variation on last Friday's Every minute on the minute WOD.

If you did last Friday's WOD, use the same load for the Cleans and same reps/scale  for the Double Unders as you used last week.

Endurance Training @ 8pm

Partner WOD

In pairs with one person working at once complete 100-75-50-25 reps of:

Russian Swings

Down Ups

Assault Bike Calories