WOD-23rd April 2019.

Tuesday, April 23, 2019

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

Back Squats

Work to a 5 rm

then 3 x 4 reps

WOD: 20 min AMRAP

400m run each round

50-40-30-20

Sit-ups

DU/ skips x 2


WOD-22nd April 2019.

Monday, April 22, 2019

EASTER MONDAY OPEN GYM ONLY FROM 8 am to 12 midday

NO STRUCTURED CLASS, BUT A WOD WILL BE ON THE BOARD.


SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Strict press

Work to 5 rep.

Then do 4 x 3 reps

WOD: 5 rounds

400 run/500 row

10 Push press 60/45kg

30 KB swings


WOD-19th April 2019.

Friday, April 19, 2019

GOOD FRIDAY

THE GYM WILL BE CLOSED.


WOD-18th April 2019.

Thursday, April 18, 2019

SKILL:

15 x 20 sec

1 MU

2 Pull-up

4 Ring rows

STRENGTH:

Power Clean

Work to 90%

And do 3 x 2 reps

WOD: 4 x 3 min AMRAPS

30 calorie rows

10 burpees

5 Power clean 60/45kg

Remainder of the time

Pull-ups/Ring rows

Rest 1 min


WOD-17th April 2019.

Wednesday, April 17, 2019

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Deadlifts.

Work to 5rm

Then 3 x 8 reps

WOD: 2 rounds.

25/20 cal row

30 Wall Ball Shots 9/6kg

20 Pull ups/30 ring rows

30 Box Jumps 24”/20”

500 row

20 DB thrusters

30 Burpees

20 KB swings 24/16kg


WOD-16th April 2019.

Tuesday, April 16, 2019

SKILL:

5 min EMOM

10 x Push-ups

STRENGTH:

OH Squats.

Work to 70%

Do 4 x 5 reps.

WOD: 8 rounds for time:

5 Power snatches 45/30kg

10 Pull-ups/15 Ring rows

200m row


WOD-15th April 2019.

Monday, April 15, 2019

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Front Squats

Work to a 5 rm

then 3 x 4 reps

WOD: 5 Rnds For Time:

40 Air Squats

30 Sit-Ups

15/12 Cal row


WOD-12th April 2019.

Friday, April 12, 2019

SKILL:

5 min EMOM

10 x Seated DB press

STRENGTH:

Floor Press, work 5 reps.

4 x 5 press.

WOD: 3 Parts.

1st round 3min AMRAP

Rest 1 min

2nd round 6 min AMRAP

Rest 2 min

3rd round complete for time.

20 cal row

30 Wall Ball Shots 9/6kg

20 Toes-to-Bars

30 Box Jumps 24”/20”

20 KB SDLHP 24/16kg

30 Burpees

20 KB swings 24/16kg

400 row


WOD-11th April 2019.

Thursday, April 11, 2019

SKILL:

5 min EMOM

Ring Holds 30/30

STRENGTH:

Push press

Work to 5 rep.

Then do 4 x 3 reps

WOD: 15 min Cap.

10 Thrusters 45/30kg

15 Push-Ups

30 Sit-Ups

15 KB swings 24/16kg

10 Pull-Ups


WOD-10th April 2019.

Wednesday, April 10, 2019

SKILL:

5 min EMOM

HS Holds 30/30

STRENGTH:

Deadlifts.

Work to 5rm

Then 3 x 4 reps

WOD: 5 rounds:

200m run

1 min sit-ups

2 min Row for cals.

1 min Plank