BIG BEN!!!

Big Ben is the nickname for the great bell of the clock at the north end of the Palace of Westminster in London, and is generally extended to refer to the clock or the clock tower as well. The clock tower holds the largest four-faced clock in the world and is the third-tallest free-standing clock tower. It celebrated its 150th anniversary on 31 May 2009,during which celebratory events took place. The tower was completed on 10 April 1858 and has become one of the most prominent symbols of both London and England, often in the establishing shot of films set in the city.

Buy in – 3 Rounds

250m Row / 15 Thrusters (empty bar)

Strength/Skill – Front Squat

5 minute warm-up then complete

3-3-3-3-3 All sets should be heavy with set 3 aiming to be your heaviest.

“Rahoi“

Complete as many rounds as possible in 12 minutes of:
24/21 inch Box Jump, 12 reps
42.5k/30k Thruster, 6 reps
6 Bar-facing burpees

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So what I think is if we do legs bums and …..t..u..nah

3 X 15 minute A.M.R.A.P.

A.

2 lengths OH Lunge Walk – 20/10
2 Suicide Sprints
4 HSPU
4 HRPU

B.

Row 250m
12 Box Jumps 24/21″
9 Burpees
6 Wall Balls
3 Ring Dips

C.

1 x abmat
1 x Toes to Bar / Knees to Elbows
1 x GTOH 60/40

Then 2-3-4-5-6-7-8-etc

Then go enjoy your Sunday people, well deserved we say …..

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BETTY BEAR!

A: 5 sets of 5 Bear Complex

Use very light weight or empty bar. The bar must not touch the ground during the 5 reps.

Strength/Skill- Clean & Jerk

15 minutes to work skill or build to 1Rm attempt. If flexibility/ injury prevents ROM then perform power clean instead of full clean.

Wod- BETTY

5 Rounds For Time

12 X Push Press 60k/4ok

20 X Box Jump 24″/21″

Post Time To Comments.

Remember Jump On Top Of The Box!!

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“JUST THE ONE”

At least its not that cold today! So man up and hit the road!

A: Warm-up-

10 minute suicide Runs, with 5 burpees emom.

B: For Time

5k Row or 5k Run

C:16 Minute Skillz

Pull-ups / Double Unders.

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“TWINS”

A:10 Rounds For Time

150m Row

10 wall balls 20/14

B: 5 Rounds For Max Reps

Deadlift 100kg/70kg

Push-Ups (chest to floor but not hand release)

No rest to be taken between deadlift and push-ups. Rest as required between Rounds.

C: Core Skill – 3 Rounds

Ghd Kb Press x 5 each side 3 Sets (weight vary for individual)

Toes To Bar x 10

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TASKER’S TRIPLET  TUESDAY

Buy In: 21-15-9

MBC,

OHS 30/21kg,

KB Swing 24/16kg.

Skill/Strength: Snatch Balance.

Warm Up then – 1 1 1 1 1.

WOD: 21-15-9

Burpee,

Hang Power Snatch 40/30kg,

Ring Dips.

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There’s Something About Mary!

A: 10-1

Walking Lunge with Plate Over Head 20k / 15k

Plate Burpee

B: Skill Development-

Pistols / Hspu

C: “MARY” 20min amrap

5 x Hspu

10 x Pistols

15 x Pull-up

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What is the point in keeping fit if you cant burn a few calories and enjoy the good life…..

WOD 1 – 12 Min Time Limit

Row 2000m

Every 250m 10 x HRPU

WOD 2 – 12 Min AMRAP

2 Suicide Sprints

5 – Pull Ups

10 –  KB Swings 24/16k

15 –  Abmats

WOD 3 – 20 Mins to get down the Ladder and as far back up as possible

12-11-10-9-8-7-6-5-4-3-2-1

Box Jumps 24″/21″

Wall Balls 20lb/14lb

Finish with a good old chin wag and a stretchy poo…..

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JUST THE TWO OF US!

TEAM GAMES 09:00HRS

FIGHT CLUB 10:00HRS

SPINNING 10:45AM

LADIES ONLY CLASS 2:00PM

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IN – ZANE IN THE MEMBRANE

A: Grace’s Big Sister

GTOH- 10-8-6-4-2 @ 50k

Ab Mat- 2-4-6-8-10

B: Strength- Deadlift

5/5/5/5/5 lift every 2 minutes @75% of your 1Rm.

C: In Zanes Little Brother – 10 min amarap

6 – T2Bar

8- Single Oh Kettlebell Squats 24k/16k (scale goblet squat 32k/24k)

10 – Kb High Pulls 32k/24k

8- Single Oh Kettlebell Squats 24k/16k (scale goblet squat 32k/24k)

6 -T2Bar

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