Blog Archives

Oct 6th, 2017

Category: Blog
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Friday 6th October 2017

GYMNASTICS SKILLS 3 rounds not for time: – 10 second free standing handstand – 3m handstand walk and 180 degree pirouette These movements can be appropriately scaled for whatever level of difficulty your handstand skills are at today! Use the wall to assist you in your handstand hold and help you get in to that […]

Jun 30th, 2017

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Friday 30th June 2017

POWER 3 rounds for time; 30 dumbbell snatches (alt arms)  22.5/15 20 wall balls  9/6  10ft 30 v-ups   S’N’C 3 rounds for time; 30 dumbbell snatches (alt arm)  appropriate load 20 wall balls  9/6  9ft 20 abmat sit ups 20 second hollow hold   These are movements that can be done at high pace (apart […]

Mar 31st, 2017

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Friday 31st March 2017

POWER 3 rounds for time 30 dumbbell snatch (alternating arms)  22.5/15 20 wall balls  9/6  10ft 30 v-ups   S’N’C 3 rounds for time 30 dumbbell snatches  (alternating arms) at a suitable weight for you to maintain a good pace 20 wall balls  9/6  9ft 20 abmat sit ups 20 sec hollow hold

Mar 1st, 2017

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Wednesday 1st March 2017

MIDLINE TESTER   For time: 42 abmat sit ups 21 squat clean thrusters  52/35 30 abmat sit ups 15 squat clean thrusters 18 sit ups 9 squat clean thrusters   Keep the set up for the squat clean thruster tidy, especially as your midline fatigues – it needs to be “on” everytime you pick that […]

Nov 4th, 2016

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Friday 4th November 2016

ANNIE It’s a benchmark – another girl!  If you haven’t done it before then listen to your coach for some advice on how to get through this one as quickly as possible!  I’m envisaging one word of advice, “unbroken”!  If you have had the pleasure of having a go at Annie before, find your last […]

Oct 31st, 2016

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Monday 31st October 2016

Part A: 1 rep max Squat Clean   Part B: 10min AMRAP 15 V-ups 5 squat cleans at 80% of your 1RM today   If your working hard on catching your clean in the bottom of your squat BUT it’s not quite there yet, then today in the workout focus on the power clean and […]

Aug 29th, 2016

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Monday 29th August 2016

There has been some great active recovery going on since the point scoring for FNL started – keep it up people!  Good luck for round 3! For time; 10 squat cleans  60/43 50 abmat sit ups 8 squat cleans 40 abmat sit ups 6 squat cleans 30 abmat sit ups 4 squat cleans 20 abmat […]

Jul 1st, 2016

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Fridays 1st July 2016

A few months back, at the start of class Coach Ruth asked the class to write up on the board the word that they would use to describe our box if it was a person/beast!  Here are a few of the words that made it up there – keep up the community spirit people and […]