Monday 15th – Sunday 21st Jan

1)      There is one space left for the Barbell club which starts on Tuesday the 16th of Jan. It will be at 8:30pm on Tuesday nights and run for 6 weeks. The course will cost £40.  Speak to a member of the coaching team if you are interested.

2)      The nutrition seminar times will be 1:30pm for Saturday the 27th (Eating for health) and 1pm for Sunday the 28th (Eating for Performance).

Saturday the 27th will be aimed for anyone looking to lose weight, improve their general health and learn more about nutrition. Sunday the 28th we will be looking at a little bit more in depth for people who are more focused on how their nutrition can improve their performance is CrossFit.

There will be a sign up sheet put up this week just so we can have an idea of numbers.  Both of these seminars are free of charge.

3)      We will run our first Proving Grounds X&Y qualifier throwdown this Friday after the evening classes (7:30pm).  Please let Simon or Ally know if you wish to attend and which qualifier you want to do.  Spectators are encouraged and judges welcome 😊

Monday

5 min AMRAP

20 DB Snatch (22.5/15)

20 Box Jump overs

Rest 2 minutes

5 min AMRAP

20 Back Squats (50/35)

60 Double unders

repeat

Tuesday

A)10 min handstand push up practice

10 min t2b drills

B) EMOM 10minutes 25% of max HSPU

2min rest

C) amrap 10minutes – 10 t2b – 10 burpee to target

Wednesday

Deadlift 20-10-10-10 E5mom or less

4×10 single leg RDL

4x 20 glute bridge with dumbbell/kb

Core

Thursday

A) 5 sets of 5 c2b pull ups (weighted/assisted optional) strict

B) In pairs – 10 minutes 15 / 12 Kcal ski/bike + 10 Pull ups/CTB (2 sets) You go I go

Friday

14.4 Open Workout

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 20 lb. to 10-foot target

30 cleans, 135 lb.

20 muscle-ups

Saturday

Sweat

I go u go with partner

21-15-9(a) muscle clean + strict press 40/25

21-15-9(b) power clean + push press 50/35

21-15-9© squat clean + jerk 60/45

Strength

Alternate between

5×10 hang muscle cleans

5×6-8 DB strict press

5 x 10 KB row each arm

Then

21-15-9 power clean, strict press 40/30

Sunday

Deggers special.

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