W.O.D.- Wednesday the 4th to Friday the 6th of DecemberWe lost our good friend Paul on Sunday guys and the funeral is On Wednesday at 10am so there will be no 10am class as a mark of respect to Pauls family. The gym will be open until 930am and […]
- Wednesday the 4th to Friday the 6th of December
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Tag Archives: squat clean
Monday the 10.02.14
W.O.D Back Squat Cycle Week 5 Back squat 5 sets of 3 reps at 90% or 1 rm then amrap 8 minutes with 52/35kg do: 1 clean 1 power clean 1 front squat 222 333 444 555 then back to [...]
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Exercises: Back Squat, Front Squat, Power Clean, squat clean
Wednesday the 31-07-13
W.O.D emom 3 cleans for 8 minutes back squat – 20 rep max 75 wallballs 9/7kg 1.1k run
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Exercises: Back Squat, Run, squat clean, Wallballs
Thursday the 11-07-13
W.O.D E.M.O.M for 8 minutes – 3 cleans then 20 rep max front squat then 21/15/9 front squat 52/35kg ghd situps
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Exercises: Front Squat, Situps, squat clean
Tuesday the 02-07-13
W.O.D clean – 3 reps e.m.o.m for 12 minutes then amrap 12 minutes 15 wallballs 9/7kg 15 box jumps 24/18″
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Exercises: Box Jump, squat clean, Wallballs
Wednesday the 05-06-13
W.O.D 3 cleans on the minute every minute for 12 minutes then amrap 7 minutes 7 thrusters 45/30kg 7 pullups then 500 meter row (optional)
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Exercises: Pullups, Row, squat clean, Thrusters
Tuesday the 18-02-13
Skill – 10 minutes of your choice W.O.D 20 minutes to work up to a 3 rep max clean or power clean or deadlift or weighted pullup then 3 super sets of max kettlebell croc rows/hip extensions then 1 k [...]
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Exercises: Deadlift, Row, Run, squat clean
Friday the 21-12-12
The following are our Xmas opening hours: Mon Dec 24: 9.30am Class 10.30am – 1pm Open Gym Tues Dec 25: 8am Xmas Day Wod Wed Dec 26 : Closed Thurs Dec 27 : Closed Fri Dec 28: 10am Class 11am [...]
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Exercises: Double Unders, Situps, Squat, squat clean, Thrusters
Friday the 23-11-12
W.O.D 20 minutes to work up to a 3 rep max squat then 3 rounds of: 10 cleans 60/40kg 20 box jumpx 24/18″
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Exercises: Box Jump, Squat, squat clean
Friday the 21-09-12
W.O.D 15 minutes to work up to a 1 rep max squat clean then AMRAP 8 minutes 4 squat cleans 60/40kg 8 ring rows 16 double unders Clean Cycle week 1 – Test Squat Clean 3,3,3,3,3 touch and go reps
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Exercises: Double Unders, ring rows, squat clean
