Mobility - spend 15 mins rolling quads, calfs, hips

Strength - work to a heavy 5 RM back Squat

WOD - 1/2 Cindy
10 min AMRAP
5 pull ups
10 push ups
15 Squats

gymnastic  - 10 min EMOM
5- 10 HSPU (strict to start with)
rest 1-2 mins

Mobility - spend 15 mins on hips use ball, roller or bands

Strength - 10 min EMOM
5 x P.clean building from last weeks load

Met-con - Bear complex

7x 7 reps of
Power clean
front squat
push press
back squat
push press

NB - the bar can't rest on the floor even to re-grip during the 7 reps

Gymnastics - 10 mins 1/2 Cindy
5 pull ups
10 push ups
15 squats

Endurance

Run - 800m repeats with 3 mins rest until form drops off
or
Row - 800m repeats with 3 mins rest until form drops off

Happy birthday PipDip

Mobility - Shoulder drills

Strength - Work to a heavy 5RM Press

WOD - PipDip

For time

4 Rounds
7 Snatches
21 Double unders
rest 2 mins
4 rounds
7 C&J
21 Double unders
rest 2 mins
4 rounds
7 SDHP
21 Double unders

20 min Time Cap

Gymnastic - 10 min EMOM
10 HSPU

100 hollow Rocks

Mobility - focus on shoulders
traps, lats, pec etc

Strength - 10 x 1 box Squat @70% 1RM
rest 60 sec

Gymnastic - 10 min EMOM
5-10 HSPU

WOD - For time

2 rounds
21 press
500m Run
21 push press
500m run
21 push jerk
500m Run

happy birthday allie

Happy birthday Allie

A - Mobility
15 mins individual focus

B - Wod - Work to a heavy single clean

then

10 min EMOM
1 x power clean @70%

C - Endurance -

Run - 100m rest 60sec repeat

Row - 100m rest 60sec repeat

Bike - 400m rest 60sec repeat

Bye bye James 

A - Mobility
15 mins individual focus before lifting

B - work to a heavy SDHP
Fon - I worked from 5RM, 3RM then 1RM to get volume

C - Wod - for time
1000m Row
50 snatches
30 pull ups

D-  5 sets
10 ring dips

E - 3 min hollow hold

I am looking to get Athlete thsirts for this years comps would any of you be interested if so state colour and size in the comments sections


Mobility
5 mins Ankle focus
5 mins hips use bands
5 mins shoulder internal rotation

Oly

10 min EMOM

5 x P. Cleans @same weight (you can't dump work grip)

Wod

- 15 min AMRAP
3 thrusters
10 burpees over bar

- extras
5 sets of
10 strict pull ups

CFB Endurance
Row - 2km, 1.5km, 1km, 800m rest 1:1

Either turn up and enjoy the fun of tomorrows class WOD

or hit the following on your own

Grace

rest 5 mins

Isabel

rest 5 mins

30 Muscle ups

Gang take a rest day if you've trained everyday or hit up the endurance WOD

if you've missed a session catch up

ready for friday and Saturday

A - Mobility
5 mins hips
5 mins traps
5 mins chest

B - Bench Squat pick Front or back
work to a heavy 3 sit for 2 sec

Fon- BS - 90,100,110,120,130,140,145

C - 32 min Rolling Clock

1000m Row
53 TTB
then AMRAP
21 floor press
53 Air squats

good way to warm up for good mornings with a bar

A - Mobility
5 min ankle focus
5 min knee
5 min hip

B - Good mornings
work to a heavy 3RM

C -  20 min AMRAP

Partner wod

10 Deadlifts
200m Run

D - 3 min Hollow hold

Easter weekend hours, Friday we will be open gym 730-11 with team WODS at 730am and 9am, I will be training 10-11am if you wanna join me for a bro session. Saturday we will have a team WOD 930-1030 and 11-12 there will be no Oly lifting class. Sunday and monday will be closed.

A - Mobility 
5 mins hips 
5 mins hamstring 
5 mins banded shoulder stretch (internal and external)

B - 10 min EMOM 
4 x P.clean at weight from last week 

NB - No dumping work on bringing the bar down ready to build reps and forearm strength 

C - Elizabeth

21-15-9
Squat cleans
ring dips

NB - Go big dogs and scale reps if needed but go sub 7mins 

D - 50 HSPU 
every time you come down 5 - 10 TTB depending on what you can go unbroken 

time to test your engine over 30 mins

Lets see if all your endurance work has paid off 

A - Mobility 
5 mins shoulder internal rotation work
5 mins Hamstrings 
5 mins calfs 

B - 10 min EMOM


10 x  SDHP@ 70% of last weeks total 

C - JOHAN 

35 min AMRAP 

1000m Run 
50 push ups 
100 sit ups 
150 squats 

Mixed bag of goodies today 

Rest day 

Play around with gymnastics spend 10 mins working one movement before changing to something new I'll do some mobility with you before 

Or 

If you've missed some of the totals or retest use this time to catch up 

CF Endurance 

Warm up 
10mins run/row no straps
10 mins specific mobility 

Row - 2 mins sprint, rest 4 mins repeat till distance drops 
Run - 2 mins sprint, rest 4 mins repeat use building as marker for distance 

A - Mobility
15 mins Individual focus

B - In a 20 min window
Work to a heavy 1RM Snatch
then a

10 min EMOM
1 x snatch @70%
(nb - go off todays 1RM)

C - 50 C2B

D - 50 TTB

A - Mobility
5 mins calfs
5 mins hips (ball)
5 mins shoulder internal rotation (bar)

B - 10 min EMOM
3 x P.clean @60-80%

NB-  focus on speed of lifts rather than load

C - 3 rounds
In partners
1 min work, 1 min rest

- D.U
- HSPU
- RING DIPS
- BOX JUMPS
- REST

A - Mobility

5 mins hips (a must)
5 mins ankle (specific to you)
5 mins shoulder (specific to you)

B - New Total

Oh Squat
bench
cleans

C - 5 rounds
10 t2b
10 ring dips

Follow Saturday and Sundays main site programming

Well done all on Open but we still have some comps to train for with tribal, french throw down, wild west etc etc lets smash them

Start to look at your weaknesses over the next few weeks with the change in programming focus and let me know what you found hard please post comments

engine building

Gang send me over a 7 day diet plan so I can look to see what extra gains we can get in performance, email will be perfect also remember to post scores so I can see how your all doing 

A - Mobility

5 mins roll hips
5 mins hamstrings
5 mins ankle

B - SDHP work to a heavy 1RM
10 x 1

C - for time
1000m Row
tabata
Squat
1000m Run

D - 3 rounds
20 TTb
20 good mornings

A - Mobility
15 mins general

B - 10 min EMOM

3 x Power Snatch @60-80%

C - Endurance

Run/Row/Swim - 5min on 5 min off for distance, rest when distance decreases

D - 100 hollow rocks

A - Mobility
5 mins ball in chest
5 mins hamstrings
5 mins glutes

B - floor press
work to a heavy 1 RM

C - 21 - 15 - 9
P.clean 60/42.5
ring dips

A - Mobility
we are gonna focus on three areas this week
5 mins trap ball work
5 mins hip ext focus
5 mins banded hamstring ask for demo

B - Ese Bday wod
150 wall balls
5 burpee EMOM

C - Endurance should be done after WOD
8 x 500m Row, 3 min rest

D - 5 rounds
30 sec Handstand hold
30 sec rest