Happy Sunny Friday! 

Next weeks programming below and a heavy heavy squat day on Thursday. As that weight continue to raises, ensuring you have good movement is going to be key to hitting those big lifts, consistently. Thats where mobility comes in to play. This week in the Mobility class we went after the thoracic spine. Being tight in this area will make getting your elbows up in your front squat a bitch. Keeping an upright torso in your squats will make everything seem so much easier. So make sure you are mobilising, if you don't know how to, get to Wednesdays class to find out all the cool mobility tricks.

Anniversary Games

Has been announced! This will be taking place on the 2nd July. Further details to follow, but ensure you keep this date free for all the WODing and eating fun. 

Monday:

Workout of the Day:

A) Back Squat:

Level 1

1 x 6 @ 75%
1 x 6 @ 80%
1 x 4 @ 85%
1 x 3 @ 90%
1 x 2 @ 95%
1 x 6 @ 75%

Level 2 / Level 3

7-10 x 3 @ 80% 1RM

B) 7 Mins for Quality (focus on good movement, not speed)

7 Strict Pull Ups
7 KB Swings ( 32/24kg / 24/20kg / 16/12kg)
7 Wall Balls
7 Burpees

Tuesday:

Workout of the Day:

A) Push Jerk: 5-5-3-3-1-1-1

B) Complete 3 rounds, each for time:

20 Thrusters
Rest 1 minute

(42.5/30kg / 35/25kg / 30/20kg)

Wednesday:

Workout of the Day:

A) 12 Min EMOM, alternating:

- 10-30 Double Unders
-Gymnastic movement of your choice

B) 3 x 20 secs on / 20 secs off each

Ring support hold
Chin Over Bar hold
L Hang

C) Annie

50-40-30-20-10

Double Unders
Sit ups

Thursday:

Workout of the Day:

A) Front squat:

Level 1

1 x 5 @ 75%
1 x 4 @ 80%
1 x 3 @ 85%
1 x 2 @ 90%
1 x 1 @ 95%
1 x 5 @ 75%

Level 2 / Level 3

7-10 x 3 @ 95% 1RM

B) B) in pairs: complete 2 rounds each of;

10 KB (2x kbs) front rack lunges
10 Toes to Bar

Whist one person works the other holds hollow hold (20 secs on/10 secs off)

Friday:

Workout of the Day:

A) DeadLift: 5 x 3 @ 80%

B) 5 x 5 weighted ring dips

C) 3 Rounds for time

7 Hang Power Clean ( 60/40kg / 50/40kg / 40/30kg)
12 Pull ups
100m run

Saturday:

Workout of the Day:

In Teams of 3:

Complete the following workload (split anyway):

1600m Row
1600m Run
100 burpees
100 wall balls
100 kb swings
100 box jumps

Cave:

A) For Time; 50 Bench Press @ Body Weight

Row 12 Cals each time the bar is racked

B) "Tabata" Atlas stone ground to shoulder

C) 200m double kettlebell over head carry (heavy as form allows)

Comp Class:

A) Every Minute for 8 minutes: 2 Snatches

Rest 4 minutes

Every Minute for 8 minutes: 2 Clean and Jerk

B)Teams of 3:

100 Calorie Row
100 Lateral Barbell Burpees
100 Power Cleans (60/40)
100 Toes to Bar
100 Push Jerks (60/40)
100 Lateral Barbell Burpees
100 Calorie Row

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