February 27, 2022

What a weekend! Thanks again to everyone for coming to our first Friday night lights, I think we can all agree it was epic!!

To top the weekend off we had an amazing Team WOD on Saturday morning with some of thee best coffee I’ve had in a long time.

On to the this weeks workouts.

Monday

Do you even cardio?

A)
4 Rounds of:
2min AMRAP/ 2 min rest
20 wall ball buy in
Max kcal row remaining time

B)
4 Rounds
2 min AMRAP/ 2 min rest
20 DB snatch buy in
Max target burpees remaining time

Base Strength

Bench Press
A) 8 RM bench press

B)
3 sets o f
8 single arm ring rows each side
Super set with
8 Single arm strict press each side

C)
5 Sets
30sec on/off
Press up hold

Tuesday

Heavy Day

A) 4 sets of 8 dead stop deadlifts

B) 3 sets of:
10 single leg deadlifts
Super set with
Bent over rows
(2 sec hold at the top, 2 sec lower)

Base Conditioning

1st March RETEST
0-12 mins
2km/1.8km row
12-24
1mile Run
24-34
In Pairs
10 x I go U Go
30 sec max kcal run

Wednesday

Bignastics

A)
3 sets of 5 Strict ring pull ups
In false grip

B)
3 x Max effort press ups
Weighted if possible

C)
3 rounds in pairs of:
8 single arm push press 3 sec lower each side
20-30 sec hollow hold
other partner, recovery ski

Base Strength

A) Front Squat
Build to 3Rm Front squat

B) 3 sets of 8 reps
Box pistol squats

C) I go U Go
30 sec Front rack hold
partner does 15 V Sits/crunches then switches

Thursday

Barbell Conditioning

A) Build to a moderate weight of

1 Power clean + 2 hang squat cleans

B)

10-1
Hang power cleans
Front squats
Burpees over the bar

Friday

Pump and Grunt

A)
3 sets of 12 DB bench press
Super set with
Seated L-sit strict press

B)
5 Rounds
30 sec run
15 sec rest
30 sec knee to elbows
15 sec rest
30 sec press ups
1min rest

Saturday

TBC – announced after open workout

Sunday

Base Conditioning

Base Strength – Lower day