With the funeral for Queen Elizabeth II taking place this coming Monday morning, as a sign of respect we will be adjusting our opening hours slightly. Our morning classes will run as normal until 9am. The gym will be shut from 9am until 3pm when our schedule will resume as normal for the rest of the evening.We apologise for any inconvenience this may cause..
Monday
Pump and Grunt
A)
Every 3 mins x 4 rounds
2-5 weighted chin ups
15 press ups
15 weighted sit ups
B)
Every 2 mins x 4 rounds
15 DB bicep curls
15 DB overhead tricep extentions
C) 2 sets max on the strict press
then
50 empty bar strict press
750/650m ski erg
Base Strength
On the 0: 9 Reps @ 71%
On the 3: 7 Reps @ 76%
On the 6: 5 Reps @ 81%
On the 9: 3 Reps @ 86%
On the 12: 1 Reps @ 91%
On the 13: 1 Reps @ 91%
On the 14: 1 Reps @ 91%
B)
3 sets
10-12 barbell glute bridges with 1 sec pause at top
C)
30 sec cyclist goblet squat
30 sec jumping lunges
30 sec plank march
30 sec rest
x 4
Tuesday
Classic CrossFit
4 min AMRAP
9 TTB
6 DB box step overs
Rest 4 mins
4 min AMRAP
15 wall balls
15 KB Swings
rest 4 mins
x 2
Base Conditioning
30min EMOM
Min 1. Run 14/10kcal
Min 2. Ski 15/12 kcal
Min 3. Row 15/12kcal
Wednesday
Team Takeover
Teams of 3:
270/216 kcal Run or bike
360/288 Kcal Ski or Row
Switching team member every 30/24 kcals
Starting on 0 and every 30/24 the other two team mates must perform 10-15 syncro down ups
Base Strength
A) Bench Press
5 sets of 3 reps
slightly heavier than last week
A)
4 sets of
4 – 6 weighted strict pull ups or ring rows
B)
4 sets of:
Max seated DB strict press
Super set with
Max press ups
Thursday
HEAVY DAY
A) Build to a heavy
3 rm back squat
3 sec hold at bottom of each rep
B) 5 Rounds
10 sand bag lunges
160ft sand bag carry
10 sandbag squats
Friday
Barbell Cycling
A) 5 sets of:
2 hang power cleans + 2 hang squat cleans
B)
12min AMRAP
12 deadlifts
12 hang power cleans
12 Push Press
43/30
Saturday
“Rene”
7 rounds for time of:
Run 400 meters/ or row / ski 500m
21 walking lunges
15 pull-ups
9 burpees
Optional weighted vest.
Sunday
Base Conditioning
Base Strength – Lower body
