Workout of the Day

TEAM WOD-“14.09.12”

Here’s a reminder that if you have ordered any apparel to come and collect and pay for it as soon as you can please. I wont be around tomorrow night or Saturday so after the weekend is fine. If you would like any apparel then I have a few hoodies and T-shirts that are going spare so please come and see me to try them on. For those of you that enjoy the Coconut water, please be aware that the price has increased to £1.20p a can, this is due to the supplier increasing their price. Im in the process of looking for a different supplier so I can get the best deal for you guys, if Im unsuccessful then the price will remain £1.20p a can aslong as the demand is there. If you would like to see any other items stocked in the fridge then please let me know and I’ll do my best to find some good trade prices. I promise that one day we will have a coffee machine 🙂

TEAM WOD FRIDAY

Warm up

Run 800m, Stretch and mobilise

WOD-in pairs

AMRAP: 3 mins

  • 10 Kettlebell Swings @ 16kg/24kg
  • 5 Burpees

rest 30 seconds

AMRAP: 3 mins

  • 10 Static Lunges
  • 5 Over box jumps @ 20″/24″

rest 30 seconds

AMRAP: 3 mins

  • 15 Abmat Sit ups whilst your partner holds a plank, on change over you cant start your rep until your partner is in a plank.

rest 30 seconds

AMRAP: 3 mins

  • 100m Splits on the Concept 2 rower, the partner that isnt rowing must stand and hold a 10kg/20kg plate over head 🙂 You can only work once the plate is positioned overhead.

YOU CAN ATTACK THE INDIVIDUAL AMRAPS IN ANY ORDER, GET AFTER IT AND THEN ENJOY YOUR WKND!!!

Book into a class

We are now using TeamUp for booking into classes

You can get the app from the App Store or Google Play or you can use the Booking Page page to login to TeamUp