-OPEN GYM- SKILLS STRENGTH ACTIVE RECOVERY CATCH UP WOD CHEST AND TRI’S -MOBILITY- HALF SEATED FROG PIGEON SEAL HALF FORWARD FOLD SUMO SQUAT CHILDS POSE WITH SHOULDERS -AEROBIC TRAINING- 3 ROUNDS FOR CALS (BIKE) 0 MIN 8 BURPEE 1 MIN 6 BURPEE 2 MIN 4 BURPEE 3 MIN 2 BURPEE 4 MIN 2 MIN REST…
HERO WOD FRIDAY
‘DORK’
6 RFT
60 DOUBLE UNDER
30 AMERICAN KETTLE BELL SWING
15 BURPEES
-MOBILITY-
SLEEPING WARRIOR
HALF SADDLE
SADDLE
SEATED FORWARD FOLD
SINGLE LEG FORWARD FOLD
TEAM WOD 1000-1200
-MOBILITY-
BOUND ANGLE
SADDLE
SEATED CROSS SHIN
SEATED STADDLE
FOR TIME
1600M RUN
REST 5 MIN
800M RUN
REST 4 MIN
400M RUN
REST 3 MIN
200M RUN
-OPEN GYM- SKILLS STRENGTH MOBILITY CATCH UP WOD BEACH WOD -AEROBIC- ROW: 3X 1500M WITH 2 MIN REST BETWEEN BIKE: 15000M FOR TIME -ENDURANCE- SHORT AND HEAVY: 3 ROUNDS 200M LOAD PUSH (H) 20 SIT UP 100M REAR FACING LOAD DRAG (H) 10 DOUBLE KB/DB CLEAN AND JERK (M) LONG AND LIGHT: 400M FARMER CARRY…
HERO WOD FRIDAY
‘TOMMY MAC’
2 RFT
12 BURPEE
12 THRUSTER
12 BURPEE
12 POWER SNATCH
12 BURPEE
12 PUSH JERK
12 BURPEE
12 HANG SQUAT CLEAN
12 BURPEE
12 OVER HEAD SQUAT
TEAM WOD 10AM-12PM
IN TEAMS COMPLETE
40 MIN AMRAP
100 CAL AAB
75 SDLHP
50M BEAR CRAWL DB PUSH
25 HSPU
NUTRITIONAL SEMINAR WITH EDEN NUTRITION NI 12-1PM
FREE TO MEMBERS £5 TO NON MEMBERS
