This Thursday there will be no Ali balance. It’s her wedding anniversary (awwwwww) so she has the night off. There will be open gym in it’s place.
Lastly No-shows and late cancelations have been on the rise again and we had an extremely disappointing turn out for the Sweat fest on Saturday when there were 5 people on the waiting list. We get it some times life gets in the way and it can’t be helped. However repeat offenders will be named and shamed. We also know at 5:25am you most likely are just tired and not to busy to make the WOD. Messages 5 minutes before the WOD saying why you can’t make it won’t cut it either. It’s not because we love a moan it’s purely because we are really busy and it’s only fair on everyone who wants to get in can make it in.
Thank you.
Monday
A)
5×5 front squats from the floor.
b)
12 min amrap in pairs: you go i go
15 wall balls.
7 Burpees
Tuesday
3RFT
600m run
2 rounds of DT
(1 round must be complete with Dumbbells)
Wednesday
4min AMRAP
15 UB thrusters @45/35
12 burpees over bar
9 T2T
4min rest
X3
Thursday
4×12 deadlifts @ 65% (every 3 minutes)
15 min amrap
200m farmers carry 28/20 (100m left arm, 100m right arm)
15 pull ups
50 du
Friday
Bench press 4×10 @70-75%
Then 10 rounds for time of 10 box jump 30/24, 10 sit ups, 10 press ups.
20 min cap.
Saturday sweat
40 min emom. 45 work/15 rest
1. Ski erg/ bike for cals
2. Dumbbell snatch
3. Burpees to target
4. Rest
Strength
5 sets of 12 heavy back rack reverse lunges,
8 Dumbbell seated strict press(e/side)
Then accumulate a 3 min weighted plank 25/20. Every time you break 15 ab mat sit ups, rest 30 seconds then back in.
Finish with 15 sit ups.
