Next weeks programming and the good ol' fan favourite, Bench Press, makes a return. The boob builder!

Give this vid a quick watch and find out how to perfect your bench press before Wednesday.

Better form will lead to greater gainz and reduce the risk of shoulder injury. 

HALLOWEEN

Halloween lights out action is tonight. Excited much?!?!

Kicking off around 6ish for the first WOD, an individual thang and then we will team up to do the second WOD around 7ish. 

Come down for 1, both, or neither and just hang out. Beers and Jagers at the Wandle after from about 8.30pm. See ya'll tonight.

Have a great weekend.

Monday:

Workout of the Day:

A1) Deadlift: 3-3-3-3-3
A2) Push Ups: 5 x 6-10 reps (challenge with load or deficit)

B) Death by Power Cleans at 40% of heaviest 3 deadlifts

Reps will increase by 1 each minute

Tuesday:

Workout of the Day:

A) For 16 mins, cycle through (for quality):

6 Strict toes to bar
6 Strict Chin ups
6 HSPU
12 Hollow Rocks
2 Skin the Cats

B) Every 1:15 perform 1 Snatch for 10 rounds

Aim to increase weight each round, providing form allows

Wednesday:

Workout of the Day:

A1) Bench Press: 5-5-5-5-5
A2) KB Row: 5 x 8-12 per side

B) In 12 mins

Run 800m and then AMRAP

2 Muscle Ups
24 Wall Balls
24 KB Swings

Thursday:

Workout of the Day:

A) Back Squat: 20 mins to establish new 1RM

B) Open Workout 11.1 / 14.1:

10 min AMRAP

30 Double Unders
15 GTOH (35kg/25kg)

Friday:

Workout of the Day:

A) Pistols skill work

B) 5 Rounds for time

8 Pistols
8 DB Push Press
200m run
8 DB Thruster
8 Ring Dips

Saturday:

Workout of the Day:

2014 Open Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters (42.5/30kg)
Burpees

This WOD is a great test of fitness and is being used as the benchmark workout for the Pre Christmas Lifestyle Challange.

Combing great nutrition with a healthy lifestlye, should see your fitness increase over the 3 weeks and your time on this workout reduce when we retest it.

Good luck

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