Saturday class will be at 10am-11am

The WOD will be a surprise but it will be designed by you guys. It’ll be fun and light after the open on Friday night 

We will be running the Open WOD from 11am-1pm(the last heat starts at 1pm so please show up 20mins before you plan to WOD to warm up)

Today every class will be doing the Open WOD. We don’t find out what this will be until late Thursday evening.

Classes will run as normal through out the day. 

We’ll warm you up, then split into heats where everyone will get a judge 

It’s about having some fun and giving it your all so best of luck 

If you plan to attack the open on Friday then you should take today off. If Saturday is your day then today is designed to just get the body moving and blood flowing 
WARM UP 

Coach led bear crawl 
WOD 

18min emom 

Min 1: 30 sec row

Min 2: 30 sec bike

Min 3: 30 sec air squats
CORE

15 min emom 

Min 1: 30 sec Russian twists 

Min 2: 30 sec plank hold

Min 3: 30 sec flex extend(vup)

WARM UP

4mins of banter laps
WOD

3rounds(9min cap)

100 double unders(50/high singles)

20 burpees
MOVEMENT

E3mom x 15mins

10 seated double kb press 

+

10 underhand barbell bent over row

WARM UP

20 sec burpees

20 sec hollow

20 sec arch
WOD

5min AMRAP

5 box jumps

10 kb swings

Rest 2mins

Repeat 

BARBELL CYCLING 

E2mom x 10mins

Set 1: 10 hang squat cleans(up to full squat cleans)

Set 2: 8 reps 

Set 3: 6 reps

Set 4: 4 reps

Set 5: 2 reps

This week will be light(ish) leading up the Open that starts this Friday. Any questions on the programming just ask one of your coaches 🙂 

WARM UP

4min amrap

10 push ups

10 squats 

10 step bear crawl 
WOD

15min AMRAP

50 lunges

5/10/15 push ups/hspu 


GYMNASTICS 

15min emom 

Min 1: 30 sec hollow

Min 2: 30 sec arch

Min 3: 30 sec kipping hollow and arch /c2b pull ups 

Warm Up

Looseness by Gaz

 

Coach Kev’s WOD

“Mini Nate, with a second date”
Part A: In a team of 2 (I complete 2 pull ups, you complete 2 pull ups etc)


10min AMRAP
2 Pull Up(muscle up)
4 Push Up(hspu)
8 Overhead Swings

Record Rounds and Reps i.e.7+8

Rest 2mins (

Part B:
Surprise

Warm Up 

Bear Crawl laps of big room
break up laps with:
Push Up
Air Squat
Shoulder Taps
Hollow Hold
Lunges
T-Spine Mob
Spidey Stretch – or hip mob of choice?!

 

WOD

5 rounds:
10 c2b/pull ups/ring rows
20 air squats(everyone gets mb)

 

Movement 

e3mom x 15mins:

oh squat x 10

Warm Up

Alternating Tabatta
1. Lunges
2. Sit Up

Two Rounds
10 Pull Aparts
10 stoh
[pvc-tech bar-empty bar]

 

WOD

10-1(10min cap)
ttb
stoh
scale down to sit ups x double reps(20-18-16etc)

 

Strength 

deadlift:
4reps e2mom x 12mins

Warm Up

Three rouns of 20s of:
MB Clean
Air Squat
Push Up
Pass Through

Barbell Prep
Clean tech
Squat shoulder mob
Clean – Squat Complex

 

WOD

7 rounds for time(11min cap):

7 power cleans(hang power clean),

7 front squat,

7 burpee over the bar.

 

Swole and Sexy Work 

15min emom:
Min 1: 10 ring push ups
Min 2: 30sec hollow hold
Min 3: kb bent over row x10