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Strong Con – Friday 2nd August

Geoff Stewart | 30-07-2024
Strong Con - Friday 2nd August Deadlift 5,3,3,1,1,20 E2.30 30/30 work /rest 5xBB thrusts 5x Ski Rest 2min 30/30 work /rest 5xPull ups 5x Bike Rest 2min 30/30 work /rest 5xKBS 5x burpees

Strong Con – Thursday 1st August

Geoff Stewart
Thursday 1st August Bench 5,3,3,1,1,20 E2.30 (or your choice) 30min AMRAP 10x BB back lunges 15-20x Press-ups 10x back squats 20x banded tricep ext 10x Kcals 1 length farmers carry -heavy Alternate 1x canal run /2min row @80%+ rest 90seconds

Strong Con – Tues 29th

Jenna Fisher | 29-07-2024
A. Strength Pick a lift from: back squat, deadlift, bench press, OHP, pull-ups, dips Reps: 5, 3, 3, 1, 1, 20   B. Cardio Station 1 - 5 mins AMRAP YGIG in pairs 4 deadball to shoulder Hold your deadball while your partner works At 4.00 on the clock - 1 min of burpees to finish   Station 2 -... [Read more]

Strong Con – Monday 29th

Jenna Fisher
A. Strength Pick a lift from: back squat, deadlift, bench press, OHP, pull-ups, dips Reps: 5, 3, 3, 1, 1, 20   B. Cardio 7.5 min time cap for each   5 rounds 7 BB back squat (can change this if did squats for strength) 5 each arm DB snatch, heavy   5 rounds 8-12 cal ski 12 DB push... [Read more]

CrossFit Programme July 29th – August 4th

Anthony Waller | 28-07-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 5   Feeling fresh and ready for the back five. With a well deserved deload week behind us, it's time once again to strap in and take things up a gear.   Motivation is what gets you started. Habit is what keeps you going.   See you... [Read more]

CrossFit Programme July 22nd – 28th

Anthony Waller
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 4 ~ Deload   Time to refresh the body a little. After a massive week on the legs and an epic summer party comp at the weekend, we're taking this week to pull those percentages back and give those bodies some well deserved tlc. It's business as... [Read more]

CrossFit Programme July 15th – 21st

Anthony Waller | 14-07-2024
  🚨 NEW TRAINING CYCLE 🚨   Second CrossFit Cycle 2024    Week 3.   You did not wake up today to be mediocre.   See you at work.   Monday – Front Squat + Snatch  Tuesday – Bench Press + Pull Ups + Dips  Wednesday – Conditioning Thursday – Gymnastics Friday – Back Squat + HSPU + Clean &... [Read more]