Friday 180211

A) CFWU 2 rounds

B) Burgener Warm up

C) 3 RFT
10 Wall Balls
10 Box Jumps
10 Ring Dips

Thursday 170211

A) CFWU 2 rounds

B) Burgener WU 2 rounds

C) 5 RFT

400m

15 KB Swings

15 Ring Push Ups

Wednesday 160211

A) CFWU 2 rounds

B) Burgener Warm-up

C) Pull-up or HSPU Volume Training

Choose one of the following rep schemes for the 20 minute workout.

4x2 + 16x1

13x2 + 7x1

20x2

5x3 + 15x2

12x3 + 8x2

Tuesday 150211

A) CFWU 2 rounds

B) Burgener Warm-up

C) 21-15-9

Chest 2 Bar pull ups

Tyre Burpees

Monday 140211

A) CFWU 2 Rounds

B) Hip mobility

C) Front Squat 3RM

Friday 110211

3 Rounds
10 KB Swings
10 Med Ball Cleans
10 Ring Dips
10 Double unders
50 Tyre Pull

Thursday 100211

A) CFWU

B) 1 minute handstand

C) 21-15-9

KB clean & press or snatch

Toes 2 Bar

Wednesday 090211

Impressive box jump hey?

3 RFT
20 Wall balls
20 Box jumps

Tuesday 080210

20 Shoulder Press

400m

20 Push Press

400m

20 Push Jerk

400m

Madagui Trophy

Training now for the Madagui Trophy.

An Adventure Race through the Vietnam Jungle sound like fun?

Join us for training and check out the Viet Adventure website for more info.

Click Here

Closed for TET Holiday

I'm away for the week in Hong Kong and Dubai visiting friends during the TET holiday.

I'll be opening again on Tuesday morning 8th February.

Thursday 270111

A) CFWU 2 rounds

B) Power Cleans

C) 21-15-9

KB Swings

Box Jumps

Tuesday 250111

3 RFT

20 Wall Balls

20 Push Press

50 Tyre Pull

400m run

Monday 240111

5 RFT

10 Chest 2 Bar PU

10 Tyre Flips

30 DU's

Saturday 220111

21-15-9

Power Snatch 40kg

Ring Push Ups

Friday 210111

5 Rounds for time

10 Burpee Pull Ups

10 Box Jumps

400m

Friday 140111

21-15-9
Ring Dips
Squats

After each round tyre pull 50m

130111

3 RFT
10 Wall Walks
10 Toes 2 Bar
10 Box Jumps

Saturday 080111

500m
20 DB Snatch
20 DB Squat Cleans
50 Sit ups
20 DB Squat Cleans
20 DB Snatch
500m

Thursday 060111

A) CFWU 2 rounds

B) Shoulder and Hip mobility

C) 'Fran'

21-15-9

Thrusters 40kg

Pull Ups

Wednesday 050111

A) CFWU 2 rounds

B) Hip and Shoulder Mobility

C) Front Squat

3-3-3-3-3

Tuesday 040111

A) CFWU 2 rounds

B) Hip and shoulder mob

C) OHS practice

D) 3 RFT

400m

30 OHS

21 Pull Ups

Thursday 301210

A) 50 Push Ups for time

B) 400m Walking Lunges

Wednesday 291210

A) CFWU 2 rounds

B) Shoulder & Hip mob

C) AMRAP 10 mins

10 Wall Balls

10 Sit Ups

10 Double Unders

Tuesday 281210

A) CFWU 2 rounds

B) Shoulder and hip mobility

C) Dead Lifts

D)

400m

15-12-9

KB Swings

Toes 2 Bar

400m

Wednesday 221210

Winter Solstice

The days are now getting longer again!

A) CFWU

B) SMC

C) Dead Lift

D) 21-15-9

Handstands

Ring push ups

Tuesday 211210

Tristan Miller, running like crazy, completing marathon 51 for the year. 1 to go.

A) CFWU 2 rounds

B) SMC

C) Hip MWOD

D) 1/2 'Whitten' 20 min AMRAP

11 KB Swings

11 Box Jumps

200m

11 Burpees

11 Wall Balls

Monday 201210

A) CFWU 2 rounds

B) SMC with bar

C) 3 RFT

400m

15 Pull-Ups

50 Squats

15 Pull-Ups

Thursday 161210

A) CFWU 2 rounds

B) SMC

C) Hip extension mobility

D) Pistol practice

E) 7 Rounds for time

7 Medicine ball squat cleans

7 Box jumps

Wednesday 151210

A) CFWU 2 rounds

B) Hip extension Mobility WOD

C) Muscle Up Progressions

D) 21-15-9
KB Swings
Ring Dips