De load week is here after the last few weeks, you've all worked really hard time to reset and recover

Strength - Front Squats

2 x 5 @40%, 2 x 5 @45%, 2 x 5 @55%

Metcon - 8 min AMRAP

15 dips
45 double unders

Midline - 100 hollow rocks

Red t-shirt friday here with a bang

Hey gang, just to make you all clear on the Thursday opening times :-

7:10am - 10:30am
lunch break
4:30pm - 8:10pm

I had a few people ask so just wanted to clear this up

Bench mark Friday - ANGIE

100 pull ups
100 push ups
100 sit ups
100 squats

Just a little reminder that we scale to suit are ability with the hope to progress

Skill - Strict HSPU
Kipping HSPU
Def HSPU

+

3 km Row (recovery)

You'll see in BOLD RED that I have changed the opening and closing hours, this will be for the next few weeks then will return back to normal. 

Monday - Friday  

Open 7:10 am - Close 10:30am 

Lunch break 

Open 3:30 pm - Close 8:15pm (Thursday will be 4:30pm)

Saturday - will be normal 

9am - 1pm 

Sunday - Closed 

So nice having skip around again, still going strong for a man in his 60s fair play 

No excuses just hard work  

Strength - Bench Press

warm up - 5 @ 40%, 5 @45%, 5 @55%
working sets - 5 @70%, 3 @80%, 1+ @90%

Met con - for time

5 rounds
30 OH lunges
21 Burpees

Midline - 100 hollow rocks

Happy birthday for tomorrow karen, I will one day master this

Oly - Bear complex

Power clean
Front Squats
Push Press
Back squats
Push Press

Met-con - Happy birthday Karen
For time
in Partners
perform two rounds

31 WB
31 burpee box jumps overs
31 KBS
31 STOH
31 Strict Pull Ups
31 Sit ups
31 Push Ups

You go I go per movement

If you still don't have a rope I have some for sale from Elite gear in my office

Strength - Front Squats

warm up - 5 @40%, 5 @45%, 5 @55%
working sets - 5 @70%, 3 @80%, 1+ @90%

Metcon - 10 min AMRAP
200 DU
30 Cleans
max cal row

midline - 5 x 10-20sec L-sit hold (box)