Death Wish

Hump Day Thump Day and we carry on our bench/row/press triplet of power lifting excellence. The workout will need you to move quickly in tight organised pre planned sets, so you may get the opportunity to go to the wall and register the reps you so deserve..

Strength 

EMOM 15

4 Bench Press

8 Barbell Row

4/4 DB Strict Press

WOD

” Death Wish ”

70 DB Snatch (22.5/15)

60 Wall Ball

50 Deadlift (80/50)

40 HSPU

CAP 13

2018-12-11T20:51:41+00:00 11th December 2018|

Pistol Grip

Our ‘nastics day and we re introduce the pistol squat into our repertoire. The endurance component will suit the athlete with big lungs and a good level of mobility and balance. We love new stuff..

Gymnastics 

EMOM 15

5 Pull Up

5 HSPU

5/5 Pistol Squat

WOD

” Pistol Grip ”

Row 1km

30 Pistol Squat

Run 1 mile

For time.

2018-12-10T21:15:28+00:00 10th December 2018|

The Chief

With just 2 weeks left before we break for Christmas our goal is to develop consistency in barbell cycling. The ability to increase reps in each set, and accurately hit positions with each rep will stop the leakage of power. This new found efficiency will leave you less fatigued and your rest periods will  be shorter and more work will be done. Because work, particularly hard work pays off..

Strength

EMOM 15

5 Power Clean

5 Front Squat

5 Push Jerk

WOD

” The Chief “

5 x 3:00/1:00

3 Power Clean (60/40)

6 Push Up

9 Air Squat

Score is TOTAL reps over 5 rounds.

Start each cycle from last rep on previous cycle.

2018-12-09T20:19:29+00:00 9th December 2018|

Smoking Gun

To celebrate our latest addition to the family we burn some serious calories on the new Assault bikes.

Strength

EMOM 15

3 Overhead Squat

3 Weighted Pull Up

6 BB Hip Thruster

WOD

” Smoking Gun ”

1:00 Cal Bike

1:00 Chest To Bar Pull Up

1:00 Overhead Squat (42.5/30)

1:00 REST

5 Rounds

Post separate scores for each exercise.

Compare to : 24/9/2018

2018-12-06T15:26:20+00:00 6th December 2018|

HarDTop

D.T. with a twist. Add some running and we have a new set of functional requirements.

Strength

E 2 M 5 R

CG High Pull + HS/CLN + S/CLN + Push Jerk

WOD

” HarDTop ”

5 x 4:00

Run 400 m

1 round of  ‘D.T.’

*D.T. : 12 Deadlift (70/45)

9 Hang Power Clean

6 Push Jerk

Once you have completed 1 round rest until the next 4:00.

2018-12-05T21:07:34+00:00 5th December 2018|

Karen Gone Bad

Mid week Thump Day and we add a little accessory work to our regular bench press routine. Then its another examination of your staying power when pushing hard under high heart rates and muscle fatigue..

Strength 

EMOM 15

4 Bench Press

8 Barbell Row

4/4 DB Strict Press

WOD

” Karen Gone Bad ”

5 x 3:00/3:00

30 Wall Ball (9/6)

Max Cal Row

Score is Total cals

Nuclear Weapons Grade : 200+ cals

Freaking Ninja : 180-200 cals

Pretty Damn Fit : 150-180 cals

Too Much Time Rolling 120-150 cals

Lift ya Game Bro : Under 120 cals

 

 

2018-12-04T19:21:16+00:00 4th December 2018|

Mainsite 180722

‘Nastics Day and we climb, get upside down and jump some rope for a fun hour spent in your happy place!

Strength/Skill

EMOM 15

2 Rope Climb/ 4 Body Pulls

5 Strict HSPU/ 3 HS -ves

30/15 Double Under

WOD

” Mainsite 180722 ‘

AMRAP 10

7 Handstand Push Up*

1 Rope Climb **

* Scale to DB strict press

** Body pulls.

2018-12-03T21:03:20+00:00 3rd December 2018|

Air Force

Its official. Summer is here! Our goal till Christmas is to build capacity at bigger loads with shorter rest periods. Having a game plan to the task ahead, knowing your achievable rep range and controlling your movement and breathing so you don’t burn out too quickly, wasting time pointlessly slugging water or leaning on the chalk bucket while precious seconds are ticking over. Be precise. Don’t cut corners and you will mature quickly in this difficult but amazing sport..

Strength 

EMOM 15

5 Overhead Squat

5 SDHP

5 Thruster

*build over the 5 rounds

WOD

” Air Force “

20 Thruster (42.5/25)

20 Sumo Deadlift High Pull

20 Push Press

20 Overhead Squat

20 Front Squat

4 Burpee OTM

CAP 10

2018-12-03T06:16:41+00:00 2nd December 2018|

Fat Snatch On A Bike

Big Barbell warm up for todays workout then we partner up and get our snatch working along side a fun bike ride..

PARTNER WOD

” Fat Snatch on a Bike ”

75 Power Snatch (42.5/30)

100 Cal Bike

75 Overhead Squat

100 Cal Bike

75 Squat Snatch

CAP 30 minutes

2018-11-30T19:02:02+00:00 30th November 2018|

Dynamo

Friday Front Squat and we get deep. Then the sweat pours again in a wall ball/kettlebell swing banger that could ask a lot of your mental toughness. Although not heavy ‘Dynamo’ will own you if you don’t come in with a solid game plan. Today quitting is not an option. Intensity..its the variable that delivers. E’ry time.

Strength

Front Squat 10-8-6-4-2 reps

(Build)

WOD

” Dynamo ”

2 Rounds of

30 Wall Ball (9/6)

30 Kettlebell Swing (24/16)

* 5 Burpee OTM

15 min CAP

Start with burpees.

2018-11-30T06:15:29+00:00 29th November 2018|