Tuesday 30th September

Strength/skill
4 sets of 4-6 Deadlifts at heaviest load (take 3-5 sets warm up sets)
4 sets ME strict HSPU or handstand hold

Conditioning
4 rounds of 30:30 (work:rest)
for each exercise for maximum total reps

Thrusters 20/15
Burpee over the bar
Row for calories
Russian swings

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Friday 26th September

Awesome work today team

Tomorrow’s team wod is followed by our morning social starting at 10 am

Be sure to bring some food with you wether it’s homemade or not!!

Working out or chilling out everyone’s welcome so come and join us

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Wednesday 24th September

Last day of our inverted skillz !!!! Don’t worry they’ll be back
Next month sees us focus on pull up mechanics. Progressing to chest to bar then muscle up progressions.

Let’s have some fun then!

Headstand
Wall climbs for positioning
Handstands
Free standing handstands
Handstand push-ups (wall and freestanding)

Free style Playtime
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Monday 22nd September

Strength
Cleans
5 sets of 3.3.3
Rest 20 secs between reps – 2 mins between sets

3 reps 20 secs rest 3 reps 20 secs rest 3 reps 2 min rest
Same weight to be used in each set
Increase weight over the 5 sets

Conditioning
For time
150 double unders – 300 singles
12-9-6
Thrusters 40/25kg
Burpees over the bar

(12 min time cap)