Attention anyone attending the 6am class. It is extremely busy and we are doing our best to try and accommodate everyone. However we are still having “No shows” and late cancellations. This means people are not getting a chance to do the WOD at all or are only told at last minute they can take part because someone has cancelled late.
Going forward if you no show or cancel late for a 6am class we will remove you from the 6am booking for that week, regardless of the reason. You will still be able to book on to another class for that day just not the 6am. It’s not something we want to do but unfortunately the people who want to be there can’t get in because someone isn’t showing up.
Barbell attendees starting Tuesday 5th of September
- Colette Mair
- Susan Harper
- Susan Donaldson
- Rosie Van Den Berg
- Alan Herbs
- Caroline Jaensson
- Lisa Allen
- Miranda Da Prato
- David Spratt
- Chris Smeaton
- Neil McCallum
- Steven McGeehan
Barbell attendees starting Saturday 9th of September
- Colin Hynd
- Clarie Purdie
- Claire Knight
- Angela Wardlaw
- Nick Cooper
- Monikia Cooper
- JC
- John Ellerby
- Ryan Stevenson
- Kim Dyson
- Nikita
Monday
Every 6 mins for 30 mins
30 wall balls
block run
6 BMU/15 CTB or PU
Tuesday
A)1 power clean + 2 hang clean + 2 Stoh
B)
Every 30 seconds for 10 mins
2 hang cleans + 2STOH
Wednesday
EMOM 30 mins
1st min – Arms only row 12/9
2nd min – 15 TTB
3rd min – 20 Box jump overs
4th min – KB Deadlifts
5th min – rest
Thursday
A)
12 min AMRAP
In pairs max Ski
B)
12 min AMRAP
ascending ladder in pairs
2 thrusters + 2 OTB burpees
Friday
A) Establish 3rm Back Squat
B) Front rack step ups
C) Weighted planks
Saturday
Sweat
100 Kcal row
100 press ups
1600m run
200m slam ball lunge
Strength
A)
Bench 3-3-3-3-3-3
B)
3 x 10
Chin up ring rows
super set with
DB flyes
C)
Establish 5RM press up
Sunday
Week 1 of TTB workshop
