Weekly workouts – Monday 8th of May to Sunday 14th of May

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Bank holiday opening hours this Monday, there will be no 5:50am WOD and the evening WODs will be 5pm and 6pm, there will be no Strength WOD on Monday.

10th year anniversary evening. We have sent out the details for everyone to make payments. If you haven’t recieved an email then please get in touch and we will resend them for you. If you are still looking to attend the evening and haven’t replied at all then there is still time just drop us an email or a booking and we can add you on to the guest list.

On to this weeks training.

Monday

Classic CrossFit
50-40-30-20-10:
Double Unders
V-Sits
Calorie Row/Ski

Tuesday

A)

AMRAP 10:
1 Burpee Pull-up
1 Double Dumbbell Thruster
2 Burpee Pull-ups
2 Double Dumbbell Thruster

Rest 5 mins

10min AMRAP
5 deadlifts (100/70)
10 box jumps

Base Conditioning

A)
8 min Row
2min stroke rate 22s/m
2min stroke rate 24s/m
2min stroke rate 26s/m
2min stroke rate 28s/m
B)
8 x 20 on / 40 off Run
C)
8 min Row
(same stroke rates as A)
D)
8 x 30 on / 30 off run

Wednesday

Pump and Grunt
A)

8-8-8-8
bradford press with full lock out

B)

3 Sets
8-8-8 Pedlay rows


C)
8 min AMRAP
50 up right rows
25 press ups
50 strict press
25 press ups
AMRAP high hang muscle cleans + press

Base Strength

Back squat
Set 1, 75% x 6 reps
Set 2, 85% x 4 reps
Set 3, 95% x 2 reps +

75% 3 sets of 5 reps

B)
3 sets of 20 Barbell back rack lunges
Heavier than last week

C)
100 Banded Good mornings
100 V-sits

Thursday

Heavy Day

A) 7-7-5-5-3 back squat

B)

Every 2:00 x 3
A- 8 lateral step ups each side(weighted optional)
B -90 sec sled drags
C- 20 calf rasies into 30 sec wall sit
D – rest

Friday

Barbell Conditioning

A)

Clean + Jerks
1 PC + 1PC n Jerk

B)

Every 30 sec x 30
1 CnJ

Saturday

Classic CrossFit
On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
10 TTB
Max Calorie Run/Bike

Sunday

Base Conditioning

Base Strength

Bench Press
Set 1, 75% x 6 reps
Set 2, 85% x 4 reps
Set 3, 95% x 2 reps +

75% 3 sets of 5 reps

B)
4 sets of Max effort bull bar dips

C)
3 sets of 20 Press ups
3 sets of 20 Bicep curls

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