Max Effort
Power Clean
3-3-3-3-3
WoD
3 Rounds
15 OHS
10 Bar Hop Burpees
Thursday June 13
WoD
Fight Gone Bad
3 rounds 1 minute per station.
Rolling clock
- Wall Ball
- SDHP
- Box Jump
- Push Press
- Row for Cal.
- Rest
Wednesday June 12
Max Effort
Front Squat
5-5-5-5-5
WoD
10 Min AMRAP
18 G2OH 20/15
9 C2B Pull Ups
Every time you break 2 Burpees
Tuesday June 11
OMEM 12 Mins
Hang Snatch
Snatch balance x2
WoD
Buy in 20 WB
then 5 rounds of
4 Deadlift BW
8 Box Jump
12 KB Swing
Cash out 90 DU
Monday June 10
Max Effort
Power Clean
5-5-5-5-5
WoD
'Chelsea'
Friday June 7
Max Effort
Press
1-1-1-1-1
WoD
2-4-6-8-10-8-6-4-2
Squat Clean 65/45
T2B
Thursday June 5
Skill practice
Ring Work
WoD
Run 200m 50x Push-ups 40x Box Jumps 30x Burpees 20x Pull-ups 10x Handstand push-ups Run 200m
Wednesday June 5
Max Effort
Back Squat
1-1-1-1-1
WoD
7 Rounds
7 Power Snatch 40/30
7 Box Jump
Tuesday June 4
12 OMEM
1 x PC
2 x Split Jerk
WoD
12 mins AMRAP
5 Pull Ups
10 KB Swing
15 Sit Ups
Monday June 3
Max Effort
Deadlift
1-1-1-1-1
WoD
5 rounds
Run 200m
50 Squats
Friday May 31
Max Effort
Press
3-3-3-3-3
WoD
3 Rounds
5 Front Squats 60/45
10 Burpee Bar Hops
20 KB Swings 24/16
40 DU
Thursday May 30
OMEM 12 Mins Snatch Combo
Hang Squat Snatch
Snatch
OHS
WoD
3-6-9-6-3
Power Clean 70/50
Burpee Box Bump
Wednesday May 29
Max Effort
Back Squat
3-3-3-3-3
WoD
8 Min AMRAP
8 KB Swing
8 Sit Ups
Tuesday May 28
Max Effort
Deadlift
3-3-3-3-3
WoD
21-15-9
S2OH 45/30
Box Jumps
T2B
Bank Holiday Monday May 27
WoD
Death by 10 meters
TFIF May 24
Max Effort
Press
5-5-5-5-5
WoD
4 Rounds
8 Box Jumps
12 Sit ups
16 Wall Balls
Thursday May 23
Work on a Goat / Mobility / catch up on a Max Effort
WoD
8 Min AMRAP
12 Thrusters 40/30
12 OH Lunges 40/30
**If you break go back to rep 1 of that roundWoD
Wednesday May 22
Max Effort
Back Squat
5-5-5-5-5
WoD
21-15-9
KB Swing
HR Press up
Monday May 20
Max Effort
Deadlift
5-5-5-5-5
WoD
3 Rounds
15 Push Press 30/20
30 Double Unders
(everytime you break 1 burpee)
Mobility
Foam Rolling 10 Mins
Notice
Just to reassure everyone and update you on the events over the weekend, the roof and HG3 are fine, the issue was with the access to the gym, caused by the to parapet above the roof line coming away. This has now been completely taken down by the builders over the weekend and made safe. All the loose masonry has been removed and we are just awaiting scaffolding being errected so the repairs can be completed. As a precautionary measure we are not allowing access until the scaffolders have done their job. Having said that we are running a full timetable, with the exception of the open gym, as we have access to other areas on site. Please meet at HG3 prior to classes and we shall advise exactly where we will be training. Thanks Rudds & Pete