September 2017

STRENGTH Deadlift 4 x 3 rep WOD ‘Cards’ The class split into groups of 2-3  The task: Get through a deck of cards.  Suit denotes exercise, number on card = reps. Except for Hearts, 1×400m run or row for each card. The exercises; Run/row 400 Burpee Dumbbell thruster (20/15) Pull up

STRENGTH Snatch 2, 2, 2, 1, 1 rep WOD ‘Randy’ 75 Power snatch (35/25) 10 minute cap Compare to: 25/05/2015

STRENGTH Weighted dip Barbell row 4 x 5 rep WOD 30 Double under 15 Shoulder to overhead (50/35) 5 rounds (14 minute cap) Spend a maximum of 90 seconds on double unders each round.

STRENGTH Clean & Jerk 2, 2, 2, 1, 1 Sets of 2 are consecutive reps WOD 50 Wall ball 40 Kettle bell swing (24/16) 30 Overhead squat (50/35) 20 Power snatch 10 Muscle up 15 minute cap

STRENGTH Weighted pull up Shoulder press 4 x 3 rep WOD Dumbbell push press (20/15) Box jump Pull up 30, 20, 10 rep (12 minute cap)

STRENGTH Back squat 4 x 5 rep WOD 10 Power clean (60/40) 5 Thruster 10 Burpee 5 rounds (13 minute cap) 3 big movements for todays workout, will definitely get your lungs working. Keep those rests short in the last couple of rounds to finish strong.

STRENGTH Clean 5 x 2 rep WOD ‘Partner Workout’ 60 Front squat (60/40) 60 Pull up 60 Kettle bell swing (24/16) 120 Double under 2 rounds (22 minute cap) *partners do 3 burpees  for every break in reps. If both partners struggle with double unders, you can 1/2 the volume, or speak to a coach

Continuing the popular Friday benchmark trend, today is Fight Gone Bad. Get a good score in the first round and fight to match it in rounds 2 and 3! We’ve got a group going for Chinese after the last class. Room for more at the table, get in touch if you want to join us.

STRENGTH Sandbag lifts We’ve got a bunch of new strongman sandbags from 30 to 80kg. Today you’ll learn technique for lifting them and try out a few new exercises. WOD 5 Deadlift 10 Chest to bar pull up 30 Double under 6 rounds, 1 exercise every minute. Your deadlift weight should be about the same

GYMNASTICS Handstand roll out Ring holds 4 rounds STRENGTH Barbell row Weighted Dip 4 x 3 rep WOD 20 Single arm dumbbell snatch (20/15) 2 Turkish get up each arm 5 rounds (15 minute cap)