A) 3-3-3-3-3-3-

clean sequence - clean dead lift, 

clean pull, power clean, squat clean

B) 15-10-5 

for time 

box jumps 

C2B pull ups

pistols

C) wipers

A) weighted pull ups 

1-1-1-1-1-1-1

B) 30-20-10

for time 

Double unders x2

Butterfly sit ups

ring dips

C) turkish get ups

Mari last session will be sorry to see you go

A) 5 min 

push up (HOG)

hand off the ground

B) for time 

50 double unders 

40 wall balls 

30  kettlebell swings @32/24

20 Push press @ 50/35

10 pull ups, chest to bar 

c) 100 twists @ 10kg

30 oh sit ups @10kg

a) dead lifts 

5,5,5,5,5

b) 15-12-9

OH Squats 50/30kg 

Burpee (10cm jump) 

c) 100 superman rocks

A]

Mobility 10 mins

B]

6 rounds for time of:

Run 200m
50 Double Unders
25 Kettlebell Swings 24/16kg

C]

Tabata hollow rocks

Final session for the week

 

A) Mobility 

B) Kipping and butterfly drills 

C) Angie 

100 Pull Ups 

100 Push Ups

100 Sit ups

100 Squats 

D) 100 Supermans

Bench mark week

A) Mobility 

B) Helen 

3 rounds for time 

400m run

1.5 pood Kettlebell swing x 21

Pull-ups 12 reps

C) wipers 

Bench mark week

A) Mobility 

B) Movement prep - squats and pull ups 

C) Fran 

21-15-9 

40kg Thrusters 

pull ups

D) 100 hollow rocks

Bench mark week

 

A) mobility

B) clean and Jerk 

3, 3, 3, 3, 3, 3, 

C) Grace 

30 clean and Jerks

D) 100 twists and 30 oh sit ups

We are looking to have a work out on the beach tomorrow followed by a BBQ as a little social event, location will be posted on the day so please check site tomorrow friends and family are welcome, The BBQ will be £5 each which will go towards all the 

A) Mobility - shoulders 

B) OH Squat and muscle up prep 

C) Games wod 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats 55kg

10 Muscle-ups

D) 2 mins Wipers 

A) Mobility 

B) Snatch 

3,3,3,3,3,3

C) Randy 

75 snatches @ 40kg

D) 5 mins of core

gymnastic day

A) skin the cat progression

B) Back lever progression

C) Tabata

Hollow rocks

A) Mobility - feet, ankle, shoulders 

 

B) kelly 

5 rounds for time 

400m run 

30 box jumps 

30 wall balls 

C) 20 heavy turkish get up

A) Mobility - shoulders, hips, hamstrings

B) Skills - muscles ups

C) Ryan

5 rounds

7 muscle ups

21 burpees

D) 20 heavy Turkish get ups

barbell club

A) dead lift 

3,3,3,3,3,3 max effort

 

A) mobility 

B) cindy 

20 min Amrap 

5 pull ups 

10 push ups 

15 squats 

c) Hollow holds max 5 rounds

a) mob

b) skills - d.u
 

c) 10 min AMRAP
5 OH lunge
10 SDHP

15 K2E
 

D) 100 supermans

gymnastic day

A) mobility 

B) skills prep 

C) 21-15-9

HSPU

ring dips 

push ups

A) Mobility 

B) clean and jerk 

3,3,3,3,3,3

C) death by clean and jerk 

perform 1 lift on min 1, 2 lifts on 2nd min etc 

D) Hollow rocks

A) mobility 

B) kipping prep

C) eva 

run 800m 

2 pod swing 30 reps

30 pull ups

D) 3mins hollow rocks 

A) mobility 

B) Lynne 

bench press

pull ups 

C) Knees to elbows