Monday, December 22, 2014

141222

A1) Pistols 5x5
A2) Kettlebell press 5x5

3 rounds
40 seconds work 20 seconds rest

  • Row
  • Chin over the bar holds
  • Burpees over the box
  • Double unders
  • support holds

Friday, December 19, 2014

141219

Opening times for the next two weeks
Monday 22nd Tuesday 23rd (no 4:30 class)
Wednesday 24th the will be classes at 7am, 8am and 12pm
Thursday 25th 11am
Friday 26th
Saturday 27th normal hours
(you can see all changes to the time table on the online booking in the website)

Kelly put the Kettle on

5 rounds 
  • 400m run
  • 30 Kettlebell swings 32/24kg
  • 30 wall balls 9/6kg


Thursday, December 18, 2014

141218

10 minute Handstand Practice

EMOM x 10
Odd - 10 Toes to bar
Even - 12 Double kettlebell front rack lunges

15 Minutes to build to a max weight
5 Deadlifts + 5 Hang squat cleans + 5 Push Jerks + 5 front squats


Wednesday, December 17, 2014

141217

Muscle up Practice

20 minute AMRAP
In teams of 2

  • 12 Burpees over the bar
  • 8 Overhead Squats 50/35kg
  • 4 Muscle ups
One person working at a time.
Alternate through each movement 


Tuesday, December 16, 2014

141216

A1) Deadlift 5-5-5-5-5 (touch & Go)
A2) Handstand push up 5x5-10

11.2

15 minute AMRAP
  • 9 Deadlifts 70/45kg
  • 12 Hand release push ups
  • 15 Box jumps 24/20

Monday, December 15, 2014

141215

A1) Back Squat 5x5
A2) Strict pull up 5x5-10

5 Rounds 
2 minutes work 2 minutes rest
  • 30 Double under
  • 15 Ground to overhead 40/25kg


Friday, December 12, 2014

141212

"On the Twelfth day of Christmas my trainers gave to me"


Tommy Mac

12 Burpees
12 Thrusters 50/35kg
12 Burpees 
12 Power Snatch 50/35kg
12 Burpees
12 Push Jerks 50/35kg
12 Burpees
12 Hang Squat Clean 50/35kg
12 Burpees
12 Overhead Squats 50/35kg
12 Burpees
12 Thrusters 50/35kg
12 Burpees 
12 Power Snatch 50/35kg
12 Burpees
12 Push Jerks 50/35kg
12 Burpees
12 Hang Squat Clean 50/35kg
12 Burpees
12 Overhead Squats 50/35kg


Congratulations to everyone who completed the challenge enjoy the party tonight..

Just a reminder there will be no classes on Saturday. We will be back to our normal schedule on Monday