Hey team,
There is a change to this week’s hours as we are hosting the Proving Grounds UK finals this weekend. The gym will be closed from Friday at 1pm until regular hours resume Monday 10th.
Thank you for your understanding and apologies for any inconvenience caused.
Monday
Funnastics
A)
Every 2 mins x 10 rounds
3-6 Wall walks
20min AMRAP
P1- 2 rounds of Cindy (5 pull ups, 10 press ups, 15 Air squats)
P2 – max kcal run/bike
switch when 2rounds of cindy complete
Base Strength
Back Squat
On the 0: 8 Reps @ 75%
On the 3: 6 Reps @ 80%
On the 6: 4 Reps @ 85%
On the 9: 8 Reps @ 75%
On the 12: 6 Reps @ 80%
On the 15: 4 Reps @ 85%
On the 14: 1 Reps @ 95%
B)
4 sets of
20 calf raises each side
15 Heavy Goblet squats
Tuesday
Heavy Day
A) Back Squat
3-3-3-3-3 with 3 sec hold first rep
starting at weight from 22nd September
B) 3 sets of
8 to 10 Good mornings
Into
15 Reverse KB lunges single arm farmers grips
C) Core work –
3 sets of:
15 KB side bends each side
45 second plank march
Base Conditioning
1.5km row 0-8 minutes
1km row 8 to 14 minutes
500m row 14 to 17 minutes
500m row 17 to 20 minutes
1,200m Run 0-8 minutes
800m 8 to 14 minutes
400m 14 to 17 minutes
400m 17 to 20 minutes
Wednesday
Classic CrossFit
A) 5rm STOH (from the floor)
B)
13.2 Open Repeat
5 STOH (52/35)
10 Deadlifts
15 box jumps (24/20)
Base Strength
A)
6 sets of 2 reps
Build to a heavy 2
B)
Close grip DB Press
4 sets of 8 reps
Super set with
4 sets of max explosive push ups
C)
Shoulder circuit
Thursday
Dumbbell daft
For Time
30-20-10 kcal
single DB box step ups (22/15)
Into
10-20-30 kcal ski
50 FT DB OH WL
Into
30-20-10
Ski
DB Snatch
21-14-7 kcals scale
Friday
Classic CrossFit
A)
10-8-6-4-4
Thruster
B)
100 DU
20 Thrusters (50/35)
100 DU
15 Thrusters
100 Du
10 Thrusters
100
5 Thrusters
Closed from 1pm Closed due to Proving Grounds
Saturday
Closed due to Proving Grounds
Sunday
Closed due to Proving Grounds
