June week 4

June Announcements

BBQ and team workout organised for  Saturday 11th July

9am-11am (no weightlifting that day)

 

Yoga with Karen from Meadowlark

17th, July 6pm intro to power yoga 90mins £5 members £10 non members

24th July 6pm next level power yoga

14th August 6pm next level power yoga

All classes will last 90mins and cost £5 for members and £10 for non members.

Evening classes on these day will be 1600,1700, 1930 for crossfit.

 

 

Foundations back on as of start of 1st July

 

 

 

Back to basics technique workshop starting end of June happening every 2 months next one is 27th June

 

 

 

 

 

Monday 22/06/15

5 rounds

40 step ups

Walking lunge with kettlebells held at waist height 16/12kg gym floor out and back

 

 

 

Tuesday 23/06/15

 

15min AMRAP

5 Push jerk

10 Pullups

15 burpees (strict)

 

 

Wednesday 24/06/15

 

4 rounds

7 handstand press-ups

14 box jumps

400m run

 

 

 

 

Thursday 25/06/15

10mins

Kipping swing practice for toes to bar

 

10mins

hollow rock holds on bar hang

 

Ring support holds with turnout 5mins accumulate

 

Optional conditioning

7min amrap

7 Single arm Russian swing L

7 snatches L

7 single arm swings R

7 snatches R 20/12kg

Try to keep the kettlebell moving for as long as possible for the 7mins the more you rest the less intense it will be

 

 

 

 

Friday 26/06/15

Plyo

3 sets of max effort clapping press-ups rest 2mins between sets

 

 

3rounds

12-9-6-3-6-9-12

Power snatch 60/30kg

Knees to elbows

Bar over burpees

 

 

 

Saturday 27/06/15

3min on 2min off x5

5 Thrusters 45/25kg

40m dash

 

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