July Week 1

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 29/06/15

5 rounds

10 burpees

15 goblet squats

30 step walking lunge

 

 

Tuesday 30/06/15

 

4rounds

20 Press-ups

10 chest to bar Pullups

10 kb clean and press R

10 kb clean and press L

 

 

 

 

 

Wednesday 01/07/15

 

Barbell complex

 

10 rounds

5Clusters 60/40kg

10 kb swings

200m run

 

 

Thursday 02/07/15

10mins

Kipping swing practice for toes to bar

 

10mins

Superman holds accumulate 5mins

 

 

Optional conditioning

21-15-9

Wall walks

Ohs 60/35kg

 

 

 

Friday 03/07/15

Plyo

Load and explode drill out and back 4x

 

 

EMOTM 12

1 clean start at roughly 60% weight and add weight as you feel confident

2 hang cleans

1 push jerk

 

 

 

Saturday 04/07/15

Chipper

Between the two of you (lunge together and other exercises only 1 person may work at the same time)

50m walking lunge

40 pullups

100 box jumps

40 double unders

50 ring dips

40 knees to elbows

60 swings 32/16kg

40 hang kb squat cleans

60 wallballs

6 rope climbs

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