Author archive: admin

Thursday 7th May 2015

  Strength and Technique Gymnastics: 10 x Strict / Kipping T2Bs (or progressions) 10m Handstand Walk / Handstand Wall Traverse 10 x Pistols / Pistol Progressions 20 x DU 3 Rounds For Quality Workout of the Day 60 x DU 60 x Step Up 50 x DU 50 x Sit Up 40 x DU 40 x…

Wednesday 6th May 2015

  Strength and Technique Deadlift 5min warm up, then: 7 x 3 (one set every 2mins, working up) Super Set with: 5 x Strict Pull Up / Ring Row 10 x Hollow Body Rocks Workout of the Day Run 150m 7 x Deadlift (80 / 55) 7 x HSPU / DB Press (suitable weight) 7 Rounds…

Tuesday 5th May 2015

  Strength and Technique Floor Press: 4 x 5 (working up) 4 x 3 (work up to a 3RM) *Super Set with 8 – 10 Rev DB Flys Workout of the Day 10 x KB Snatch (24 / 16) 10 x H R Push Up 10 x Box Jump (60 / 50) 12min AMRAP

Monday 4th May 2015

  Strength and Technique Back Squat: 4 x 5 (working up) 4 x 3 (working up to a heavy 3) Workout of the Day 7 x Pull Up 7 x DB Thruster (20 / 15) —————————————————– 7 x H P Clean (50 / 35) 7 x Burpee 2 x 5min AMRAPs (rest 3mins between)

Saturday 18th April 2015

Pictured is BIG Craig in his earlier days with us… Not sure why he’s got that pillow under his shirt 😉 Strength and Technique Gymnastics: 3mins to Accumulate total Hanging L – Sit 5 x Burpee every time you drop then, T.G.U. 12mins to find 1RM Workout of the Day PAIRS WOD: 60 x T2B (Partner Wall…

Friday 17th April 2015

  Strength and Technique Snatch: 4 x 2 (tap and go reps) 4 x 1 (working up to a heavy single) Workout of the Day Run 600m 15 x Ground to Over Head (50 / 35) Run 400m 10 x Ground to Over Head (60 / 40) Run 200m 5 x Ground to Over Head…

Thursday 16th April 2015

  Strength and Technique Back Squat: 7 x 3 @ 80% 1RM Workout of the Day 40 x DU 20 x Front Squat (50 / 35) 40 x DU 20 x Box Jump Over (60 / 50) 40 x DU 20 x Burpee 40 x DU Max Reps Burpee Box Jump Over 8min AMRAP  

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