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
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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
