Sunday, 30 September 2012

WOD 1-10-2012

A) Push/Split Jerk
1-1-1-1-1

B) On the minute for 10 mins perform:
3 front squat @ 75% 1RM
10 pull ups

For every missed round perform a 100 metre row at a pace of <1.50/500m for the guys and <2.00/500m for the ladies.

C) mobilise

Thursday, 27 September 2012

WOD 28-9-2012

A) Snatch pulls
2-2-2-2-2

B) 5 rounds for time of:
3 wall walks
6 power clean 70/40kg
9 toes 2 bar
30 double unders.

C) AB work - coaches choice

FRIDAY OPENING TIMES

THERE IS A CHANGE TO TOMORROWS EVENING CLASSES DUE TO UNFORSEEN CIRCUMSTANCES.

THERE ARE ONLY TWO CLASSES
4PM - 5PM
5PM-6PM

SORRY FOR ANY INCONVENIENCE

Wednesday, 26 September 2012

WOD 27-9-2012

A) Weighted pull up
5-5-5-5-5

B) 10,9,8,7,6,5,4,3,2,1 reps of :
KB swing 32/24kg
Box jump 24/20"
Run 100 m between rounds,

C) 3 min AMRAP
Sledgehammer strikes

Tuesday, 25 September 2012

COMPETITION DAY

Tomorrow evening marks our in house competition.
We are looking to start the first WOD at 5pm so can you all arrive by 4.40 pm for the briefing on the movements and to warm up.
Tommorow's AM class will run as normal.
Cheers Adam

Monday, 24 September 2012

WOD 25-9-2012

A) Power clean tekkers

B) THE CHIEF
3 min AMRAP
3 power cleans 60/40 kg
6 push ups
9 air squats

Rest 1 min and repeat for a total of 5 rounds.

Sunday, 23 September 2012

WOD 24-9-2012

A) Back Squat
5-5-5-5

B) Push press
3-3-3-3-3

C) 7 min AMRAP
2 thrusters 40/30 kg
2 box jumps 30/24"
4 thrusters
4 box jumps
6 thrusters
6 box jumps
And so on until the 7 mins are complete.



Thursday, 20 September 2012

WOD 21-9-2012

A) 3 x 400 m runs
Rest 2 mins between efforts.

B) 30-20-10 reps of:
Kb swings 32/24
Wall balls
Ball slams

Run 200 m between every round

Wednesday, 19 September 2012

WOD 20-9-2012

A) Snatch
3-3-3-3-3 @ 80% of 1RM

B) 15 min AMRAP
5 clean and jerk 70/40kg
10 pull ups
15 push ups

C)  2 min AMRAP
Tyre flip with bound in and out.

Tuesday, 18 September 2012

WOD 19-9-2012

A) Tekkers
Turkish get up

B) 21-15-9 reps of :
Deadlift 110/80kg
Box jump 24/20"

C) In pairs
Band sprint full length of corridor. Every 2nd pillar perform 5 clapping push ups.
Alternate when 1 length of corridor is complete. Each person to do 2 lengths of corridor.

D) Stretch and mobilise.

Monday, 17 September 2012

WOD 18-9-2012

A) Snatch tekkers

B) 15 min AMRAP
1 Snatch 60/40 kg
1 KB Swing 32/24 kg
1 burpee
2 Snatch
2 KB swing
2 burpee

And so on until the 15 mins is complete.

C) 3 x max effort v ups

Sunday, 16 September 2012

17-9-2012

A) OH Squat
3-3-3-3-3 @ 80% 1RM

B) For time:
25 burpee box jumps
5 rounds
15 ring dips
50 double unders
25 burpee box jumps to finish.

Thursday, 13 September 2012

WOD 14-9-2012

A) Bench Press
5-5-5-5-5

B) 7 rounds for time:
7 Chest to bar pull ups
10 wall balls
7 burpees

C) Mobilise

Wednesday, 12 September 2012

WOD 13-9-2012

A) Snatch
3-3-3-3-3 @ 80% 1RM

B) 10 min AMRAP
1 power clean 70/50 kg
10 double unders
2 power clean
20 double unders
3 power clean
30 double unders

And so on until the 10 mins is reached.

C) 3 rounds of weighted push up drop sets.

D) Mobilise and stretch.

Tuesday, 11 September 2012

WOD 12-9-2012

A) HSPU
Tekkers or 3 x max reps for those who can do the movement efficiently.

B) 21-15-9 reps of :
Front Squat 60/30 kg
Toes 2 bar

Start the workout with 20 double unders. Every time you drop/drop off the bar perform 20 double unders.

Rest 1 min

3 min AMRAP
KB swings 32/24 kg

C) Mobilise

Monday, 10 September 2012

WOD 11-9-2012

A) Weighted pull ups
3-3-3-3-3

B) For time :
Run 1 mile
Rest 5 mins
Run 1 mile
Rest 5 mins
Run 1 mile.

The rest time is there for a reason. We expect you to attack each run.

Sunday, 9 September 2012

WOD 10-9-2012

A) OH Squat
4-4-4-4-4 @ 70% 1 RM

B) 8 rounds for max reps
50/30 kg hang power clean  for 20 secs
Rest 10 secs
50/30 kg push press for 20 secs
Rest 10 secs

C) 3 x 20 m backward band sprint

Thursday, 6 September 2012

WOD 7-9-2012

A) 10-15 mins practicing a weakness

B) "DT"
5 rounds for time :
12 deadlifts 70/40 kg
9 hang power clean 70/40kg
6 push jerks 70/40 kg

Wednesday, 5 September 2012

WOD 6-9-2012

A) Find a 1RM
Snatch

B) For time :
3 hang power snatch 60/40k
15 box jumps 24/20
50 double unders
6 hang power snatch
10 box jumps
50 double unders
9 hang power snatch
5 box jumps
50 double unders
6 hang power snatch
10 box jumps
50 double unders
3 hang power snatch
15 box jumps
50 double unders

C) 3 x 20 m band sprints



Tuesday, 4 September 2012

WOD 5-9-2012

A) Tekkers - Pistol Squats

B) 15 min AMRAP
5 thrusters 50/30kg
10 burpees
200 m run

C) 3 x max rep ring dips

Monday, 3 September 2012

WOD 4-9-2012

A) 5 rounds of:
3 hang squat clean
As heavy as possible whilst maintaining good technique.
Rest 60 secs between rounds.

B)Deadlift/ Toes 2 bar ladder
7 min max reps
1 deadlift 100 kg/ 60 kg
1 toes 2 bar
2 deadlift
2 toes 2 bar
And so on.
Courtesy of Train Manchester

C) 500 m row for time.

Sunday, 2 September 2012

WOD 3-9-2012

A) Find a 1RM
OH Squat

B) 5 rounds for time:
Run 400m
25 KB Swings 24/16 kg

C) 3 x max reps barbell roll outs