Friday 6/11/15
Today’s workout of the day is:
Squat
In 20mins work up to a heavy single.
Then
3 rounds
20 Deadlifts with 70% of heavy squat single
200m run
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Thursday 5/11/15
Today is a rest day or a chance to catch up on any missed workouts.
Remember gymnastics is on at 17:30 and Bjj is on at 18:30.
BJJ is £3 for members and £5 for none members. Your first class is free.
Wednesday 4/11/15
Today’s workout of the day is:
AMRAP 15
20 Overhead Walking Lunges 20/15kg
10 Shoulder to Overhead 60/40kg
15 Burpees Over bar
Then Not for time:
50 strict pull ups
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Tuesday 3/11/15
Today’s workout of the day is:
Push Press
3-3-3-3-3
Then EMOM for 10 mins
5 push jerks using 85% of 3.
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Monday 2/11/15
Today’s workout of the day is:
3 Rounds For Time:
12 Front Squats (from ground) 80/60kg
10 Pull-Ups
Then not for time:
5 Rounds
5 Strict Toes to Bar
5 Strict Handstand Press-Ups
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Saturday 31/10/15
Todays team wod is:
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TEAM WOD For Time (as a pair) 400m Run 60 Ring Row 120 Air Squat 200m Run 120 Air Squat 60 Ring Rows 400m Run 60 Ring Row 120 Air Squat |
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Friday 30/10/15
Todays workout of the day is:
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STRENGTH 5-5-5 Press ASSISTANCE 5-5-5 Shrugs METCON 5 RFT 10 Burpee Wall Ball 100m run with Ball |
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Thursday wod 29/10/15
Today sees the start of another block of gymnastic classes start. This will be at 17:30 and will now not only cover gymnastics but we will work on some technique as well. Remember BJJ class is on as well straight after the gymnastics class. This class is £3 for members and £5 for none members.…
Wednesday 28/10/15
Todays workout of the day is:
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STRENGTH 5-5-5 Squat ASSISTANCE 3-3-3 Box jumps (As high as possible) METCON For Time 50 Man-makers (10/20)* *Every time a break run 200m |
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Tuesday 27/10/15
Today’s workout of the day is:
Strength
Bench press/Floor press
5-5-5
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ASSISTANCE 5-5-5 Pull Up METCON Partner WOD 100 DUs Then 14 min AMRAP 1 Rope Climb 10 TTB 10 KB Snatch (16/24) (Each complete a full round before swapping) |
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