Programming W/C 17th December 2018

    Monday Skill / strength Kipping Pull-up Capacity (Capacity – for those who already have kipping PU) 1. EMOM 10 – 30-40% of max 2. Accumulate 50-100 Hollow Rocks Order of ability: Butterfly Chest to Bar/Pull-up Kipping CTB/PU Paused Kipping PU 2-to-1 Swing to Pull-ups Kipping PU Development (for those who have yet to…

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Programming W/C 10th December 2018

    Monday Skill / strength 1. Front Squat – 5×5, building across sets Scaled: 4 rounds of 8-10 Front Squat/Goblet Squat 60s Forearm Plank 10 Ring Rows   Aim to have at least 3 sets within 75% of your recent front squat 1RM  WOD Training Day For time: 400m Run 40 Kettlebell Swings (24/16kg)…

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Programming W/C 3rd December 2018

Congratulations to everyone who hit a PR over the last couple of weeks, coming off the back of such a successful strength cycle we will be looking to bring in more gymnastic strength elements, and apply some of this strength to developing our gymnastic capacity. Our new training cycle starts Monday, and will run for…

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Programming W/C 26th November 2018

  Monday Skill / strength Front Squat – 3RM 20 minute cap Scaled Every 2:00 for 20:00, alternating for 5 rounds of each: 1. 8-10 Tempo Goblet/Front Squats @ 3211 2. 60s Forearm Plank  WOD Competition Re-test Karen For time: 150 Wall Balls Time-cap: 10 min   Employ a pacing strategy for this, if you…

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Unit 3, 1-3 East Street
(behind Enchanted Wood Toys)
Farnham GU9 7SX


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