Sunday 09 July 2017
09/07/17
Open Gym 11am-1pm
SATURDAY 01 JULY 2017
01/07/17 AMENDED TEAM WOD !!! OPERATION REDWING MEMORIAL WOD In Pairs 4 RFT: 800m Run (4x200m Relay) 3 Barbell Complex (Deadlift-Hang Power Clean-Front Squat-Push Press-Back Squat) @42.5/60kg 800m Run (4x200m Relay) 8 Barbell Burpee @42.5/60kg 800m Run (4x200m Relay) 8 Barbell Thruster @42.5/60kg The 4 is for the 4 Seal Team members The 3…
Monday 26 June 2017
26/06/17
A) Pull Up Programme
B) 3 min AMRAP: 10 Air Squat 20 Double Unders 10 Deadlift (35/50) REST 2 MIN 3 min AMRAP: 10 Hand Release Press Up 20 Double Unders 10 Hang Power Clean (35/50) REST 2 MIN 3 min AMRAP: 10 Sit Up 20 Double Unders 10 Shoulder To Over Head (35/50)
Tuesday 27 June 2017
27/06/17
A) Pull Up Programme
B) 15 min EMOM: 1 Hang Squat Snatch 1 Squat Snatch
Wednesday 28 June 2017
28/06/17
A) Pull Up Programme
B) ‘The Ghost’ 6 Rounds: 1 min Cal Row/ 1 min Burpees/ 1 min Double Unders/ 1 min Rest
Thursday 29 June 2017
29/06/17
A) Aerobic Capacity Training: 40-30-20-10 AAB Cal/Press Up/Weighted Walking Lunge
B) Endurance Training: 15 Clean and Jerk (42.5/60) 30/25 Cal Row 15 Clean and Jerk REST 5 MIN 3 RFT: 20m Front Rack Lunge (42.5/60) 50 Double Unders 25 Press Up REST 5 MIN 2 RFT: 800m Run 400m Farmer Carry (16/24) 20 T2B
Friday 30 June 2017
30/06/17
A) Pull Up Programme
B) 3 RFT: 5 Deadlift (100/140) 15 Wallball (8/10) 20 Burpee Over Bar
