Workout of the Day

A. 1RM bench press

B. Using 70% of A, have 3 attempts at max reps bench press.

Take the total reps x2. and do walking lunges with that weight 60/40kg.  Every time you drop the bar, do 5 burpees.

Saturday the Gym opens at 9 and closes around 12.

Sunday the gym will be open from 9.30-12.30.  Weekends operate an Open Gym, no workout will be posted.

Workout of the Day

20RM back squat

-this is week 8 and we continue to go heavier!  Assistance work will be posted on the board.

There is no mobility on tonight, a regular WOD will be on in it’s place

Workout of the Day

In pairs for time:

150 wall balls

150 kb swings

150 abmat sit ups

150 OH lunges

– alternate who works every 60s.

Workout of the Day

A. Above ring progressions

5x max strict ring dips

5x lockouts

5x mountain climbers

B. emom 16mins

handstand pressups

7 toes to bar

Workout of the Day

A. Max height seated box jump

B. For time:

Block run

then 3 rounds of:

5 box jumps 30″/24″

3 deadlifts 110/80

then 25 burpees

Workout of the Day

A. Row 500m for time
B. max weight yoke carry
C. 5-5-5 axle bar deadlift (overhand grip)

This weekend there is the Fundamentals being taught, this will not impact on the open gym times but we will be closed by 12 on Sunday.

Strongman seminar with Rob Orlando is almost upon us and spaces are few, we have less than 5 spots remaining for the course, the link can be found by […]

Workout of the Day

20 RM high bar back squat

– this is week 6, if you were successful last week try adding at least 1kg to your weight this week.  If you failed last week then drop the weight a little and try again.

There will be assistance work to do after you complete your squats, focus on your form and do these right.

There is no mobility on tonight, sorry for any inconvenience. […]

Workout of the Day
FGB variation
Wall balls
Kb swings
Box jumps
Abmat sit ups
Kcal row
You have a minute at each station to score as high as possible then after each round you rest one minute. Total reps each round should be recorded.
Tomorrow there is no mobility. The WOD will be on instead.
This weekend we will be doing the Fundamentals, the few remaining spaces are available to members for just £20. This is great value for a chance to work on your basic skills. […]

A: 10 Minutes of Pistol Squat Practice

B: 20 Minute Timecap

400m Run

2 Burpee Box Jumps

2 Pull Ups

4 Burpee Box Jumps

4 Pull ups

6,6; 8,8; 10,10….etc

Every 5 Minutes: Perform a 400m Run

There will be Olympic lifting with Ray and Colette tonight at 19.15 instead of the WOD.

The Fundamentals event this weekend has a few spaces up for grabs for members as a […]