Thursday 21/06/18

Thursday 21/06/18 Happy Early Birthday Helen! We hope you enjoy this birthday workout! Strength - Strict Press Technique - Snatch & Squat Snatch WOD 32 - 16 - 8 Snatch 40/30 Pull Ups 10 min cap For Time - 5 min cap 32 Burpees 32 Ball Slams

Wednesday – 20/06/18

Wednesday 20/06/18 Strength - Deadlift WOD  400m Run 16 KB Swings 32/20 kg 6 BMU / C2B / Pull Ups & Push Ups 16 KB Swings 6 BMU 400m Run 8 KB Swings 3 BMU 8 KB Swings 3 BMU 400m Run 7 min EMOM 10 T2B / K2C (Scale accordingly. Reps unbroken)

Monday 18/06/18

Monday 18/06/18 Strength - Bench Press WOD 1 - 2 RFT 6 Hang Squat Cleans (40/30) 8 Burpees 10 Wall Balls 2 MINS REST 6 Hang Squat Cleans (40/30) 8 Burpees 10 Wall Balls   5 MINS REST WOD 2 - 2 RFT 12 Cal Row/Ski 10 Box Jump Overs 8 Push Press (40/30)

Monday 11/06/18

Monday 11/06/18 Strength - Strict Press 3 x 5 Explosive Superset With Supine 2 Arm O/Head Throw Teams of Two for Time 1km Row/Ski 1 Mile Run 5 mins Rest 9 mins to establish 1 Heavy Clean & Jerk Sharing a Bar

Tuesday – 05/06/18

Workout 05/06/18 Strength - Deadlift Teams of 2 - For Time 200m Sandbag Run Together 20/10kg 20 Synchro Down Ups 20 Synchro SB Squats 200m SB Run Together 20 Synchro Down Ups 20 Synchro SB Squats 200m SB Run Together EMOM 7 Minutes 10 T2B/K2C #TeamPFN

Wednesday 30/05/2018

Strength - Shoulder Press ----- Workout - For time (10 min cap) 4 Rope Climbs 16 Thrusters 40/50kg 3 Rope Climbs 12 Thrusters 2 Rope Climbs 8 Thrusters 10 Min EMON 7 DB hang Cleans 7 DB Shoulder To Overhead    

Workout – 24/05/18

Workout 24/05/18 As opposed to Technique Thursday we will be focusing on the Regional Workouts this. Technique Thursday will return in due course! Coach Jamie will be focusing on snatch technique in the warm-up today!! Deadlift 1 x 20 @ 65% Regional Workout 4 For Time - 15min Cap 2 Rounds 10 Snatch, 12 Burpees @... Continue Reading →

Monday 14/05/2018

Strength - Strict Press 12 reps - 75% - 70% - 65% Workout - 5 min Cap on each round 1 - 7 Minutes 15 burpees, 15 kb swings (16/24) x 3 7 - 14 Minutes 15 wallball (6/9), 15 Push Ups x 4 14 - 21 Minutes 15 Thrusters (15/20), 15 situps x5

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