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
MON 15
BACK SQUAT
5-5-5
21 SNATCH
3 ROPE CLIMB
15 SNATCH
2 ROPE CLIMB
9 SNATCH
1 ROPE CLIMB
TUE 16
DEADLIFT 5-5-5
3 MIN AMRAP
3 POWE CLEAN
6 TTB
9 ALT LUNGE
1 MIN REST
REPEAT 5 TIMES
WED 17
FRONT SQUAT
5-5-5
FOR TIME
50 DU
10 PULL UP
10 PRESS
50 DU
15 PULL UP
15 PUSH PRESS
50 DU
20 PULL UP
20 PUSH JERK
THU 18 OPEN GYM AEROBIC CAPACITY 250M ROW 1:30 REST 500M ROW 3:00 REST 750M ROW 4:30 REST 500M ROW 3:00 REST 250M ROW (AIM TO KEEP SAME SPLIT TIME THROUGHOUT) ENDURANCE TRAINING ‘DEATH BY SLED PUSH’ MIN 1-10M MIN 2-20M MIN 3-30M (CONTINUE UNTIL YOU CANT MAKE THE DISTANCE WITHIN THE MINUTE AND TURN…
FRI 19
PRESS
5-5-5
‘PALMER’
800M RUN
5 ROUNDS
10 PULL UP
20 DOWN UPS 30 SQUAT
SAT 20
TEAM WOD
20 RFT
10/7 CAL BIKE AAB
15 WALLBALL
10 PRESS UP
