Friday 15/01/16

Today’s workout of the day is:

In 20mins work up to a heavy single Power Clean
For Time
Deadlift 100/70
Box Jump 24/20
20 Double unders after each round.
(15min Time Cap)











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Thursday 14/01/16

Today is a rest day or a catch up day, you can either do a missed workout or choose from a weightlifting, gymnastic wod or even both from below. Weightlifting Find a heavy (not max) 3 position snatch (high hang-knee-floor) snatch push press 3-3-3-3 clean pulls 3-3-3-3 Gymnastics EMOM for 10mins 1 strict pull up+1…

Tuesday 12/01/16

Today’s workout of the day is:

Back Squat 5-5-5-5-5
10min AMRAP
10 DB Thruster 20/15
10 DB Snatch 20/15
10 DB V – Sit 20/15












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Monday 11/01/16

Today’s workout of the day is:

Push Press

In 12mins run 800m then in the remaining time AMRAP of:
3 strict HSPU
5 Strict pull ups
7 Knees to elbows
9 kettlebell swings 32/24kg










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Saturday 9/01/16

Today’s workout of the day is a team wod. The workout will be a surprise so come down at 10am and find out what fun will be in store. Also from next week Andrea will be offering sports massage and Kinesio Taping to members and non members.   She will be available for 45min slots on…

Thursday 7/01/16

Today is a rest or skills day. Since there is no Olympic lifting or gymnastics class we will post a workout for both and you can do both or 1 of them. Remember this should be more for practice and not intensity. Olympic lifting Hang snatch find a heavy 2 reps. (This should not be…