Monday 1 Mar - 50/35 cal (any machine) then 9-15-21-15-9 - Push Jerk (50/35), WallBall then 50/35 cal (any machine)

Strength - Snatch  

This weeks programming bought to you by Sammy

Sunday 28 Feb - Open Gym 10-11am

WOD - 4 Mins Work, 2 Mins Rest - 8 Sets 

Alternating between 

1. AMRAP 10 Cal Row, 10 Box Jump Step Down and 

2. AMRAP 10 Cal Bike or Ski, 10 Russian KettleBell Swing

Saturday 27 Feb - 8 Rnds of ‘Cindy’, 800m Run, 6 Rnds of ‘Cindy’, 800m Run, 4 Rnds of ‘Cindy’, 800m Run, 2 Rnds of ‘Cindy’, 800m Run

‘Cindy’ is 5 PullUp, 10 PushUp, 15 Squat

Friday 26 Feb - 4 Rnds - 40 sec Box Jump, 20 sec Rest, 40 sec Kettle Bell Swing (32/24), 20 sec Rest. 2 Min Rest. 4 Rnds - 40 sec Row, 20 sec Rest, 40 sec Over The Rower Burpee, 20 sec Rest. 2 Min Rest. 4 Rnds - 40 sec Dummbell Squat Clean (22.5/15), 20 sec Rest, 40 sec Dumbbell Push Jerk, 20 sec Rest

Thursday 25 Feb - ‘Partner WOD’ - 100 cal Row, 80 cal AirBike, 60 cal Bike Erg, 40 cal Ski, 20x 200m Run

Wednesday 24 Feb - Seated Press - 3RM. Bench Press 2RM. 1RM HandStand PushUp

Tuesday 23 Feb - 15 Min AMRAP - 5 Chest To Bar PullUps, 10 V-Sits, 20 Double Unders

Skill - Freestanding Handstand PushUp 

Skills WOD - Tabata - 5 Rnds - L-Sit Hold, Top of Dip Hold, Pistol Squat Hold

Monday 22 Feb - In 10 Mins - 10 Rnds - 1 Power Clean (60/40), 2 Front Rack Lunge, 3 Shoulder To Over Head, in any time remaining - Max Dips. 3 Min Rest. In 10 Mins - 10 Rnds - 1 Dumbbell Power Clean (22.5/15), 2 Front Rack Lunge, 3 Shoulder To OverHead, in any time remaining - Max HandStand PushUps

Sunday 21 Feb - Open Gym 10-11am

Open Gym timings have changed. 

Come in and do the posted WOD with a coach or do your own thing.

WOD - 5-4-3-2-1-2-3-4-5 Minutes of Calories. Swap machines every set. 1 Min Rest Between Sets.

Saturday 20 Feb - 50-40-30-20-10 - SitUp, WallBall, 25-20-15-10-5 - Russian Twist, Dumbbell Hang Power Clean (22.5/15), 5-4-3-2-1 - Rope Climb, Wall Climb

Friday 19 Feb - 100 OverHead Squat (40/30). Every break = 10 Over The Bar Burpee

 Strength - Snatch Complex

Thursday 18 Feb - In 8 Mins - 1K Run, Max Devils Step Up (22.5/15). 2 Min Rest. In 8 Mins - 1K Run, Max Devils KettleBell Snatch (24/16). 2 Min Rest. In 6 Mins - 400m Run, Max Burpee Toes To Bar. 2 Min Rest. In 6 Mins - 400m Run, Max Reverse Burpee

Wednesday 17 Feb - On The Minute - 10 Mins - 1 Strict PullUp, 3 Kipping PullUp, Max Triple Unders

Strength - Dumbbell Press

Tuesday 16 Feb - 12 Min AMRAP - 200m Run, 20 DeadLift (100/70). 3 Min Rest. 12 Min AMRAP -200m Row, 20 Dumbbell Squat (22.5/15)

Monday 15 Feb - 5 Rounds - 30 sec Box Jump Over, 30 sec Rest, 30 sec Dumbbell Snatch (22.5/15), 30 sec Rest, 30 sec Toes To Bar, 30 sec Rest

Sammy, Notorious Classic 2021

Strength - Back Squat

Sunday 14 Feb - Open Gym 2-4pm

Saturday 13 Feb - In 20 Mins - 400m Run, 30/20 Cals, 40 Toes To Bar, 30 Dumbbell Over Head Lunge (22.5/15), 20 KettleBell Snatch (24/16), 10 Wall Climb. In any time remaining - AMRAP - 16 Double Under, 8 Hollow Rock, 4 DeadBall Over Shoulder (50/30). 2 Min Rest. In 15 Mins - 400m Run, 40/30 Cal, 40 SitUp, 30 Goblet Squat (24/16), 20 KettleBell Swing (24/16), 10 Extra PushUp Burpee. In any time remaining - AMRAP - 16 Double Under, 8 Hollow Rock, 4 DeadBall Over Shoulder (50/30)

Friday 12 Feb - ‘Andi’ - 100 Hang Power Snatch (30/20), 100 Push Press, 100 Sumo DeadLift High Pull, 100 Front Squat

Thursday 11 Feb - 5 Rounds - In 3 Mins - 5 Burpee Box Jump, 10 MedBall Clean, 20 Double Under. Then 16 Min Partner AMRAP - Cals (any machine)

Wednesday 10 Feb - 10 Rounds - 1 Rope Climb, 5 Strict HandStand PushUp, 5m Plate Push

Tuesday 9 Feb - 50-40-30-20-10 - Box StepUp (22.5/15), Atomic Sit Up, Pistol Squat

Monday 8 Feb - 3 Min - Row, 3 Min - Dumbbell Push Press (15/10), 2 Min - Row, 2 Min - Dumbbell Push Press, 1 Min - Row, 1 Min - Dumbbell Push Press

Strength - Front Squat

Sunday 7 Feb - Open Gym 2-4pm

Saturday 6 Feb - 12 Min AMRAP - 5 PullUp, 10 PushUp, 15 Squat. 2 Min Rest. 4 Rnds - Every 3 Mins - 400m Run, Max Dumbbell Clean & Jerk (22.5/15). 2 Min Rest. In 12 Mins - 1RM DeadLift

Friday 5 Feb - In 12 Mins - 21-15-9 - Thruster (40/30), Box Jump, V-Sit. In any time remaining - Double Unders. 3 Min Rest. In 12 Mins - 21-15-9 - Power Snatch (40/30), Box StepUp, Atomic SitUp. In any time remaining - Double Unders

Thursday 4 Feb - 1K Run, 1K Row, Then 4 Rnds - 20 WallBall, 20 Burpee, Then 1K Run, 1K Row

Wednesday 3 Feb - 7 Min AMRAP - 10 KettleBell DeadLift (32/24), 5x 10m Farmers Carry. 2 Min Rest. 7 Min AMRAP - 1 Bar Muscle Up, 5 HandStand PushUp. 2 Min Rest. 7 Min AMRAP - 1 Ring Muscle Up, 10 Dumbbell Snatch. 2 Min Rest. 7 Min AMRAP - 10 GHD Back Ext, 10 Cal Bike

Tuesday 2 Feb - 5-4-3-2-1 - Strict HandStand PushUp, 25-20-15-10-5 - Box Jump Over

Strength - Bench Press