MON 22
BANK HOLIDAY MONDAY
1000-1400
2 ROUNDS
50M DB WALKING LUNGE (25M EACH SIDE)
50 BURPEE
-REST 5 MIN-
3 ROUNDS
5 STRICT PULL UP
10 PUSH PRESS
15 SUMO DEADLIFT HIGH PULL
20 AIR SQUAT
-REST 5 MIN-
10 MIN AMRAP
50 DOUBLE UNDER
8 THRUSTER
10 TOE TO BAR
WED 24
FRONT
SQUAT
3-3-3
21 OHS
42 PRESS UP
15 OHS
30 PRESS UP
9 OHS
18 PRESS UP
THU 25 OPEN GYM AEROBIC CAPACITY 5 ROUNDS AAB 300M FAST 100M EASY 100M FASTEST 100M EASY 4 MIN REST (LOG EACH ROUND) ENDURANCE TRAINING 2 ROUNDS 400M SB SOULDER CARRY 200M SB FRONT RACK CARRY 100M SB OH CARRY 25 SB SQUATS (MODERATE LOAD THROUGHOUT AND TRY AND DO THE ENTIRE WORKOUT WITHOUT PUTTING…
FRI 26
PRESS
3-3-3
HERO WOD FRIDAY
‘CHRISTOPHER PICKFORD’
FOR TIME LIFT 20,000 LB
TEAM WOD
1000-1200
ALL LEVELS OF FITNESS WELCOME
40 MIN AMRAP
1000M ROW
50 PRESS UP
50 SDLHP
50 BURPEE
50 FRONT SQUAT
50 SIT UP
1000M BIKE
NO OPEN GYM DUE TO OLYMIC WEIGHTLIFTING WORKSHOP. THERE ARE STILL A COUPLE OF PLACES LEFT SO GET ON IT ASAP !!!
WORKSHOP 1200-1400 WITH COACH JAMES SMALL
