Hopefully you have now recieved the email with details on how to pay for your spot at the 10 year anniversary dinner. This was sent out last week, but if you haven’t recieved an email then please get in touch and we will forward it on to you.
Please note there is no Yoga on this week, it will return as normal on the 26th of May.
Thank you, have a great week team 🙂
Monday
Funastics
A) Wall climbs
B)
On the 5:00 x 5 Rounds:
350m run
21 Burpees to plate
12 CTB/ Pull ups
Base Strength
A)
Bench press
Build to a 5rm
B)
 Incline DB press
3 sets of 12 reps
C)
Core Â
Tuesday
Barbell Cycling
A) 1 Clean + 1 hang clean
B)
12-9-6-3
Power Cleans
Front Squats
60/40
5min time cap
Base Conditioning
Every 2 mins x 10
6 down ups + 12 kcal run
Rest 2 mins
Every 2 mins x 10
300/275m row
Wednesday
Classic CrossFit
A) 5-5-5-5-5 Push Press
B) 15 min AMRAP
400/375m row
30 Hang DB Snatch
20 sit ups
half start on row, half start on DB snatch
Sled drags 3min efforts x 1 per workout
Base Strength
A) Back Squat
Build to a heavy 5 rep max
B)
Bulgarian split squats
3 sets of 15 each leg
C)
Core work
Thursday
Heavy Day
A) 5 x 3 back squat @ 90-95% of last weeks 3
B)
3 sets for quality
30 farmers carry walking lunges
30 feet raised, glute bridges
30 sec L-sit/hang
Rest
Friday
Do you EMOM Cardio?
EMOM 28 mins
1 – 10/12/15 KB Swings
2 – 10/12/15 box jumps
3 – 10/12/14 TTB
4 – Rest
Ring Holds to warm up
Saturday
Team Take Over
Teams of 3
6min AMRAP
60 Deadlifts
45 Hang Power Cleans
30 Push Jerks
60/40
3min rest
6min AMRAP
30 wall balls
30 kcal row
10 sync down ups
3min rest
x2
Sunday
Base Conditioning
Base Strength – Upper body
