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| That a Perfect Snatch |
A] Speed Warm up
B] 4 Band Sprints 15m
C] 3 10m Shuttles
D] 5 rounds of
50 Air Squats then Max Rep Situps (10/5) [2minute time limit]
2minute rest
Post Situps to comments
>REST DAY AT GYM- NO CLASSES
OPEN GYM FROM 8.30-12.30
TRAINER WOD- 9.00am
Here’s a little video of a movement coming up- Can you gues what it is lol
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A] Over Head Squat 5,5,5
B] 12 minute Amrap
6 Prone Ring Row
6 Ring Dips
8 Toes to Bar
32 Double Unders
‘Doctors and scientists said that breaking the four-minute mile was impossible, that one would die in the attempt. Thus, when I got up from the track after collapsing at the finish line, I figured I was dead.’
Roger Bannister (if you don’t know who he is-FIND OUT!)
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A] Muscle Up Tekkers
B] Chipper for time
25 Burpees
then
3rounds of
10 Pull Ups
15 Box Jumps (24″/20″)
then
50 KB Swings (24/16)
‘Champions aren’t made in the gyms. Champions are made from something they have deep inside them — a desire, a dream, a vision’
Muhammad Ali
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| Gwen and Angie Sporting DC Hoodies |
A]Shoulder Press (5,5,5)
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‘Awards become corroded, friends gather no dust’ -Jesse Owens
>’What you get by achieving your goals is not as important as what you become by achieving your goals’
A]Pull Ups 5,5,5
B] 4 Rounds
1minute of Running(laps)
1 minute of Box Jumps (24″/20″)
1 minute of Clap Push Ups
1 Minute of Thrusters (40/20)
1 Minute of Rest
Post Score to Comments (Score=Total Laps+Reps)
> ’Whether you think you can or whether you think you can’t, you’re right’-Henry Ford (Ask Dan)
>Great Effort to everyone this week you have all worked really hard.
Next week the on the 27th of Jan (Sat) we will be holding another open day, were you can bring friends to share the pain!!!!
Simon and Andy will be hosting a nutrition talk as well to take your training to the next level. We will be talking ‘Zone’, ‘Primal’ and ‘Paleo’
Details are to be confirmed in terms of time but it would be great to get some feedback from everyone.
>As quite rightly pointed out By Sarah on Yesterday Post- the date is going to be the 29th.
A] 5×10 Kb Swings (alt Russian/American)
B] KB FRAN (1 KB)
21-15-9
KB Thruster (24/16)
Pull Ups
Up to the individual on how they wish to tackle the thrusters.
C] Med Ball Medley 1
Working With:
Paleo Wales
Heavy Rep Gear
York Fitness
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Give'm Cold Steel
Mobility Wod
