With people doing there final qualifiers please perform the below warm up, be aware of people being filmed also when entering the gym. Thank you

Warm Up - 3 rounds (not for time)

15 push ups
15 sit ups
15 back extensions
15 squats
15 lunges per leg

10 mins Mobility

WOD - 4 rounds
50 lunges
30 hollow rocks
20 thrusters
10 down ups

Extras - 3 rounds
10 Pull ups

Strength - Deadlifts
5 x 5 + 2.5kg

strength - 20 RM bench press

OLY - barbell complex

5 x deadlift
5 x hang clean
5 x STOH
5 x Front squat

midline - 3 min hollow hold

Endurance

10 x 250 row, 2 min rest

Oly - Power Snatch
3 x 5

Cleans
3 x 5

WOD - 3 Rounds
10 OH squats
20 burpees

Gymnastic -  5 x 3 weighted dips

Strength - Press
5 x 5 +2.5kg

WOD - 20 min AMRAP

5 SDHP
10 Push ups
15 Air squats

Gymnastics - 5 rounds
10 K2E
10 TTB
10 Wippers

Endurance -

Row - 10 x 250m

Strength - Back Squat
5 x 5 +2.5kg

Gymnastic - 5 rounds (strict)
10 HSPU
10 Pull ups

WOD -  2 min AMRAP
10 Power Snatch
ME Double unders
rest 2 mins
3 min AMRAP
20 STOH
ME double unders
rest 2 mins
4 min AMRAP
30 Power cleans
ME Double unders
rest 2 min
5 min AMRAP
40 deadlifts
ME double unders

Come rain or shine we run

Strength - Deadlift
5 x 5 +2.5kg

Gymnastics - 3 rounds
10 pistols e/l

WOD - 20 min AMRAP
20 Back squats
30 HSPU
500m Run
1 Rope climb

Extras - 4 rounds
25 Hollow Rocks

Oly extras - Power clean and push jerk

8x1 pick a weight

Oly - Snatch

Hang power snatch
Power snatch


10 min EMOM

1 x complex

Endurance

Row - 4 x 1000m rest 3min

Come rain or shine we are running been to long come dressed for what ever the weather throws at you

Strength - Press
5 x 5 +2.5kg

Gymnastics - 3 x ME CTB

3 x 5 Muscle ups


WOD - 4 rounds
500m Run
50 Air squats

Oly - Power snatch
3 x 5 heavier than last week

Power clean & jerk
3 x 5

Gymnastic  - 5 min EMOM
10 TTB

WOD - for time
50-40-30-20-10
KB Snatch
double unders

Endurance

20 min AMRAP
row 500m
20 burpee over rower

Will this face appear again 

You should all be entered into the athlete games as a test of your individual fitness levels 

Strength - Back Squats
5 x 5 @75% +2.5kg

WOD - For time

16 DHSPU
11 cleans @80%1rm
19 Pistols E/L
79 push ups

Gymnastics - 30 pull ups
3 x Max Effort Muscle ups

100 burpees over rowing machine

Strength - deadlift 

5 x 5 @75%

Gymnastics - 3 x 10 K2E 

3 x 10 TTB

3 x 10 Vups 

WOD - AMRAP 18 mins:
11 Hang Power Snatch 35/25
11 Burpees
11 Thrusters 35/25
11 Pull Ups

rest for 1 full minute on 11 minutes.

We Will Remember Them…

Big thanks for all my Birthday wishes

Extra oly - Snatch
5 x 5 Power snatch

5 x 5 power clean

Oly - Jerk complex

BTH push jerk
left foot jerk
Right foot jerk

EMOM

1 x clean + 2 alt leg jerks

Endurance -

Row - 20 min emom
odd - 15/10 cal row
even - 10-15 TTB

I have a feeling I'm gonna be feeling like this today 

Strength - Press
5 x 5 @75% +2.5kg

Gymnastics - 3 x 10 strict TTB
3 x 10 strict K2E

Todays WOD comes from GI Joe

WOD - 30 min AMRAP

12 lunges front rack
11 thrusters
19 burpees over bar
84 Double unders

throw back tuesday

Endurance - 20 min AMRAP
Row  1km
11 DHSPU

OLY - Power Clean
3 x 5

Power Snatch
3 x  5

WOD - For time
50-40-30-20-10
Arm haulers
Sit ups

Chatty heres your challenge

Strength - Back Squat
5 x 5 @75% + 2.5kg

Gymnastics - Ring Drills
3 x 5 skin the cat
3 x 10 ring push ups
3 x 10 ring rows

WOD - For time
9 - 7 - 5
Clean and jerk
L-sit Muscle up

Extras - 3 rounds
3 min Hollow Hold

WOD - For time

100 Wall Balls
100 TTB
100 Burpees
100 CTB

Extras - 3 min Superman hold

A break down of how a snatch should look at each stage of the lift 

OLY - Snatch complex

Snatch 

hang snatch 

OH Squat 

Then 

10 min EMOM of complex 

Endurance 

20 min AMRAP

Row - 250m 

10 HSPU

action shot 

Strength - Press
5 x 5 @ 75% 1RM

Gymnastics - 10 min EMOM
odd - 10 TTB
even - 10 pistols alt leg

WOD - 5 rounds
11 burpee to plate
19 Bumper GTOH
80 sec plank hold

WOD - 10 rounds
3 HSPU
6 deadlifts
12 Pull ups
24 squats

Gymnastic - ME ring dips

Endurance

15 min AMRAP
250m Row
10 Dips

Big big thanks to everyone that took part in Saturdays in house comp, so many mixed abilities taking part which was great to see. Lots of PBs being smashed on the clean WOD just shows how far you have come and when put under pressure you lift more. You should all be really happy with your performances and those that helped out with judging now know how hard it is to say "No Rep" lol

Keep up the good work and keep pushing gang you've all come so far

WOD - For time
9 - 7 - 5 - 3
Snatch
50 Double unders

Gymnastic - 3 rounds
1 min Max effort pull ups
1 min Rest

Strength - Back squat
5 x 5 @ 75% new 1RM if not find a 1rm