Saturday 28th December

Partner WOD Saturday!

European Inferno Mash Up

8 Min AMRAP 

8 Thrusters 40/30

8 Box jumps 24/20

Rest 6 Mins

8 Min AMRAP

8 KBS 24/16

8 Air squat

Rounds are split 1-4-1

Tuesday 24th December

WOD - feel the Erg!!

4x2 min cycles 1 min rest between

Rower

Farmers Walk 50/30

SkiErg

Prowler Push/Pull 80/40

Repeat 2x

Monday 23rd December 🎄

12 days of Christmas

Performed 1, 2-1, 3-2-1, 4-3-2-1 and so on. 

1 power snatch 42.5/30

2 push press 42.5/30

3 Burpees

4 Pull ups

5 toes 2 bar

6 press up

7 air squat 

8 deadlift 42.5/30

9 box jumps 24/20

10 wall balls 9/6

11 KBS 24/16

12 thrusters 42.5/30

Things To Look OUt For in 2014!

As 2014 is coming up fast there are some major changes which will be taking place around the gym, these are going to include such things as the following:

• Fast Blast Class

• Pen Y Bont Strength Club

• Changes to the weekly timetable - Found Here

• Changes to the weekly opening hours - Found Here

Thursday 19th December

a) Deadlift
25 mins to establish a 3rm

WOD - Strict as Hell!
3RFT

20 burpee pull ups
50 double unders
9 strict press 50/30

Wednesday 18th December

WOD - 4RFT

30 Thruster 20/15

20 Pull ups

50 Double Under

1 min rest

C) plank

Accumulate 5 mins weighted plank

Tuesday 17th December

A) OHS 

7x3 @ no higher than 75%

WOD - Max Out Wednesday 

5 min AMRAP Wall ball 9/6

4 min AMRAP pull up

3 min AMRAP push press 60/40

2 min AMRAP double under

1 min AMRAP Deadlift 60/40

Monday 16th December

A) Back SKWAT

5x5 @ 85% (new cycle)

WOD - Holy Snatch!

20 min AMRAP

10 T2B

10 Power Snatch 45/30

10 Box Jump 24/20

10 Down/Up 

Fast Blasting Class - Coming January 2014

BOOM! Christmas is over and summer is approaching fast!

We are introducing a fat blasting class every Tuesday and Thursday at 9:30am and 7:30pm.

It is a 45 minute blast class in which we will get bodies moving, heart rates going and calories burning FAST to shed those extra lbs that no one wants. Fully supervised sessions with 10-12 stations around the gym and specific exercises to hit that core element and drive that fat away.

No olympic lifting, gymnastic or CrossFit style movements are used this is pure intensity at it's best.

£4 per class

For more info get in touch!

Tuesday 3rd December 🎄

A) Front Squat 

4x1 @ 80%

3x1 @ 90%

WOD - buy in > 5rft

But in: 100 Plate chest press 20/10

Then 5RFT

20 OH Lunge 20/10

15 Burpees

Monday 2nd December

A) Strict into Push Press

2 S/P - 2 P/P = 4 reps

7x4 @ AHAP

WOD - For time 

50 wall balls 9/6

30 Hang Snatch 50/35

10 Muscle up/ C2B

Monday 25th Movember

A) Push Press

10x2 - AHAP

WOD - 12 Min AMRAP

12 KBS 24/16

12 Med ball clean 9/6

12 HR Push up

Thursday 21st November

A) Clean complex EMOM 15 Min

1 Clean

1 Front Squat

1 Push Jerk

WOD - For Time

800m Run

30 HSPU

800m Run

**deficit the HSPU if possible

Wednesday 20th November

Battle Of London qualifier 2

20 Min AMRAP 

50 Wall Ball 9/6 10ft/9ft

40 Russian KBS 32/24

30 Down/Ups

20 Pull Ups

100 Double Under

Tuesday 19th November

A) Strict Press

3-3-3-2-2-2-1-1-1

WOD - Tabata these:

Dead lift 80/50

ABMAT Sit ups

Goblet Squat 24/16

Monday 18th November

A) skill work

Kipping pull ups

WOD - 5 RFT

10 STOH 60/40

10 KBS 24/16

10 Box Jumps 24"/20"

Sunday 17th November

Hero WOD 'Bradley,

10 RFT

100m Run

10 Pull Ups

100m Run 

10 Burpees

30 secs rest 

Friday 15th November

A) Push Press

7x2 AHAP 

- focus on firing through hips and glutes

WOD - EMOM 20 Mins

Even - 12 Wall Walls 9/6

Odd  - 6 Power Clean 60/40

Thursday 14th November

A) back squat

5-5-5-3-3-3-1-1-1

Building weight every set

WOD 

800m Run 

150 KBS 24/16

800m Run

*4 Burpees every time you break the swings

Wednesday 13th November

Battle Of London Qualifier 2 WOD

12 Minute time cap.

A) For time
4 rounds of:
7 Shoulder-to-overhead 60/40kg
12 Toes-to-bar

Score = total time or if uncompleted, total reps completed in 12 minutes. 

Then, in the remaining time...

B) Establish a 3 rep max hang snatch.

*Weights must progress by at least 2.5kg. 

Score = total weight rounded down to the nearest 2.5kg.*

Tuesday 12th November

A) Skill Work - 3 RNFT

2 Rope Climb

20 Pistoles - weighted

WOD - 4 RFT

400m Run

20 Burpees

Finisher 

Tabard Plank

Monday 11th November

A) Deadlift

7 x 2 increasing weight

- form not load

WOD 21-15-9

Deadlift 80/60

Box Jumps 24"/20"

* 21 unbroken double Unders between each set

Sunday 10th November

WOD - Remember remember 

18 min AMRAP 

11 Hang Power Snatch 35/25

11 Burpees

11 Thrusters 35/25

11 Pull Ups

On the 11th minute, we will stop working out and take a minute of silence. 

Respect and remember. 

Saturday 9th November

Saturday Partner WOD 

30 Min AMRAP 

10 partner deadlifts 180/130

30 Box Step Ups 24/16 (5s)

30 Pull ups (5s)

Friday 8th November

RANDOM FRIDAY

Today we got each class to shout out a few rep schemes and then movements.... Turned out it was awsome!

AM - 12 min AMRAP

8 Power Clean 60/40

10 Box jump overs 24"/20"

12 Burpees

PM - 20 min AMRAP

1km run

100 air squat

50 pull ups

10 HSPU 

1 forward roll

Thursday 7th November

A) Strict Press

7 x 2 @ AHAP

WOD - EMOM 20 Mins

Even - 5 Strict Pull Ups

Odd - 2 Snatch @ 80-90%

Wednesday 6th November

Battle Of London - Qualifier WOD 1

12 Min Ladder

20 Cleans 45/30

20 Box Jump Overs 24"/20"

20 Cleans 60/40

20 Box Jump Overs 24"/20"

20 Cleans 75/55

20 Box Jump Overs 24"/20"

AMRAP Cleans 90/60

Monday 4th November

Benchmark Retest 

5km Run 

Tuesday 5th November

A) Hang Power Clean

7x2 AHAP

WOD - 5RFT

7 H/P Clean 70/50

35 Double Unders

Thursday 26th October

A) Push Jerk

6 x 3 - AHAP

WOD - 21-15-9-3

Push Jerk 60/40

Alternating lunges

Push ups

Tuesday 22nd October

A) Back Squat

5 x 5 @ 85%

WOD - Choose 1 20 min AMRAP

'Cindy'

 5 pull ups

10 press ups

15 air squats

'Mary'

 5 HSPU

10 Pistol (alternating)

15 Pull Ups

Monday 22nd October

B, Snatch

6 x 2 full snatch

- no touch and go

- no fails. Stick below 80%

WOD - For Time

10 - 1

Front Squat 80/50

1 - 10

Box jump 24"/20"

Lack of posts!

The server I use to update the blog has been f*#ked. Many apologies!

Thursday 10th October

WOD - for time

25 ABMAT Sit-ups

15 HSPU

25 ABMAT Sit-ups 

15 STOH 70/35

100 Double Unders

15 STOH 70/35

25 ABMAT Sit-ups

15 HSPU

25 ABMAT Sit-ups 

B) Oly Lifting

Power snatch 7x3 - touch & go reps

Monday 7th October

A) Mobility

- Hamstring

- Running tekkers

WOD - October Benchmark

Run 5km for time

Friday 4th October

A) Front Squat

5 x 3 @ 75% 

WOD - TABATA these -

Deadlift 60/40

ABMAT Sit Ups

Double Unders

Wednesday 2nd October

A.M. Track session

300m all out

2:00 mins rest

300m all out

1:30 mins rest

300m all out

1:00 min rest

300m all out

Then 3 RFT

300m run backwards

20 KBS 16/12

300m run forwards

20 KBS 16/12

300m run backwards

20 KBS 16/12

Box WOD - Find 1RM for all movements

- Strict Press

- Clean

- OHS

Tuesday 1st October

A) BB Complex OMEM 10 Mins

1 Pwr Clean + 1 Hang Clean + 1 Jerk

WOD - For Time (17 Min Cap)

20 Front Squat 90/60

40 T2B

60 Burpee Over Bar

Monday 30th September

September Benchmark Re-test

'Kelly' - 5RFT

400m Run

30 Box Jump 24"/20"

30 Wall Ball 9/6

Sunday 29th September

Hero WOD - 'Ship'

9 RFT

7 Squat Clean 85/40

8 Burpee Box Jump 36"/24"

Saturday 28th September

Partener WOD

30 Worm Squats

30 Push Press (5s)

30 Burpee Over Bar (5s)

30 Worm Squats

20 Push Press

20 Burpee Over Bar

30 Worm Squats

10 Push Press

10 Burpee Over Bar

RX: 60/40 - All reps performed in 5s

Friday 27th September

A) Thrusters

7x3 heavy thrusters

WOD-

25-20-15-10-5

Thruster 40/30

50-40-30-20-10

Double Unders

Thursday 26th September

B) Deadlift

3 reps EMOM for 8 mins @ 70-80%

WOD - 3 Interval Rounds

1 min wall ball 9/6

1 min T2B

1 min box jumps 24"/20"

1 min KBS 24/16 

1 min REST

Wednesday 25th September

A) Tabata

- weighted plank holds

- guys 20/15 girls 10/5

WOD - 4RFT

20 Mountain Climbers

15 Abmat Sit Ups

10 Power Snatch 40/25

 5 Burpee Over Bar

* 4 mins rest between rounds

Tuesday 24th September

A) KBS 

- Pick a heavy KB then

- 50 swings for time

- Rest 2 mins

- 50 swings for time

WOD - 21-18-15-12-9

KBS 24/16

Pull Ups

*21 unbroken double unders between rounds.

Monday 23rd September

A) 3 Position Snatch

- Floor 

- Below the knee

- Hip

WOD - 7RFT

7 Deadlift @ B.W.

7 K2E

7 Pistols/7 Goblet squats 20/16

Sunday 22nd September

A) 20 mins to find 1RM

- Squat Clean

WOD - Even/Odd 20 Mins

Even - 4 Power Clean

Odd - 4 Front Squat

- @55% of todays 1RM

Saturday 21st September

A) 25 mins to establish a 1RM

Squat Snatch

WOD - Odd/Even 16 Mins

Even - 5 Power Snatch

Odd - 5 OHS

- @50% of todays 1RM 

Thursday 19th September

The gym is closed all day in memory of Robert Smith. 

Wednesday 18th September

A) BENCH IS HENCH

5x5 Heavy sets - NO FAILS

WOD - 10,9,8,7... 1 reps

OHS 45/30

C2B Pull Up

- Rest 5 Mins -

1km Run for time

Tuesday 17th September

A) 20 Mins to establish 3RM

- Push jerk

WOD - 12 Min AMRAP

12 Wall Ball 9/6

12 Burpees

12 KBS 24/16

Sunday 15th September

Sunday Funday (not)

Complete each benchmark within a 10 minute time cap.

Score = Reps/time

Elizabeth: 21-15-9

Squat Clean 60/40 : Ring Dip

Fran: 21-15-9

Thruster 42.5/30 : Pull Ups

Grace: 30 Reps

Clean and Jerk 60/40

Isabel: 30 Reps

Snatch 60/40

Diane: 21-15-9

Deadlift 100/75 : HSPU

Karen: 150 reps

Wall ball 9/6

Friday 13th September

A) EMOM 8 Mins

- 3 Front Squat

- 15 Double Unders

* FS needs to be heavy but explosive

WOD - 3 RFT

12 Clean to strict press

8 Alternating leg burpees

Thursday 12th September

A) Work on a weakness:

- Muscle Ups 

- Squat Snatch

B) WOD - 15-12-9-6-3

Thruster 50/30

T2B

** 200m run between every set **

Wednesday 9th September

A) BB Complex - EMOM 12 Mins

- Power Clean 

- Front Squat

- Split Jerk

@70% 1RM Power Clean

WOD - 2 Parts

i) 3 x 400m Run + 20 Pistols (Alternating)

1 Min rest

- 8 Mins Rest -

ii) 10 RFT

10 Box Jump 24"/20"

10 Pull Ups

Tuesday 10th September

A) BB Complex

1 Power Snatch + 1 OHS + 1 Back squat

- @70% of 1RM Power Snatch

WOD - For Time

25 Hang Power Snatch 42.5/30

50 Wall Balls 9/6

75 Burpees

50 KBS 24/16

25 OHS 42.5/30

Monday 9th August

A) Weighted Front Rack Lunge

4x8 @ 40/30-50/35-60/40-60/40

WOD - For Time

400m Run

30 OH Lunge 20/10

- 3RFT -

20 C2B Pull Ups

20 SDHP 45/30

30 OH Lunge 20/10

400m Run

Sunday 8th August

Work on your most HATED movement