Tuesday 5th May

Remember team our schedule has changed we now have barbell class Sunday and tuesday at 9am and 6 pm and Thursday at 5 pm.
Barbell is a strength and Olympic weightlifting programmed that can be stand alone or used to supplement crossfit.
Barbell is not designed to be done back to back with crossfit classes.

Crossfit
power clean 5 sets of 5 touch and go reps rest as needed between sets. build to heaviest set in 15 min.
5 rounds for max reps
30 secs work wall balls 3o secs rest.
30 secs toes to bar 30 secs rest

Quwwa Barbell
Clean drills 1×3
Clean roll under 3 x10
Split press 3 x 5
Clean + hang clean + jerk 1+1+1 6 sets build to max
super set x4
plate rows x20
plate over head extension x15
alecknas x 10

image

image

Monday 4th May

Workout

A. Push press 5 sets of 10 reps build to max

B. 5 rounds for time (10 min cap, scale as needed) – 5 x deadlifts 90/70 10 x bar over burpees

Monday 27th April

movement prep
banded shoulder stretch
hamstring smash
warm up
Snatch drills
AMRAP 15
200 m run
10 bar over burpees
10 hang power snatch 60/35

image

image

Sunday 26th April

Heavy day – Squat day

Movement prep
Bretzle
knee to chest
half kneeling hip flexor
single leg tactical frog
single leg lowering
ACTIVATION
side lying clam
kneeling glute ham raises
supine banded psoas march

WORKOUT
A. Tempo Back squat 7×3 at 32×3

B1. Kb walking lunge 3×10
B2. Strict pull ups 3 x 5-7+

Friday 24th April

Great work on today’s complex Team

 

look forward to Team WoD where you’ll have a to synchronise your team to win! #Entertheworm!

 

image image

Monday 20th April

movement prep/Warm up
banded shoulder stretch 2 mins per side

2 sets
scapular push ups x15
Wall slide 5 raises x
goblet squat half Y 4 raises each arm

workout
a.Strict press 3 x10 at same load.

b. EMOM 12
8 Hang Power Clean 50/25
8 Bar over Burpees

image

Sunday 19th April

Amrap 10
15 wall balls
8 deadlifts 120/80

Rest 3 mins

Amrap 10
200m run
15 toes to bar
40 double unders/120 singles

Rest 3 mins
Amrap 10

15 wall balls
8 deadlifts 120/80

Aim is to achieve the same amount of work in 1st and last amrap

image

Wednesday 15th April

A.
10 min full body foam roll

B.
Ghd sit up – 4 sets of 12-15
Side plank hold – 4sets of 40-60 sec

C.
Amrap 10
30 sec hollow hold
30 sec squat hold
30 sec super man

image

image

Tuesday 14th April

A- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up

Rest 3 mins
B- AMRAP 8
15 power snatch 40/25
30 double unders

Rest 3 mins
C- AMRAP 8
5 pull ups
10 toes to bar
15 hand release push up

Aim to pace each effort so that we score equal in A and C
SCALE AS NEED – bands, knees to chest, single skips etc.

image