All posts by Dan Thomas

On The Third Day Of CrossFit My Coaches Gave To Me…! & Drink Up!! – By Sinead

Water in your body is like the oil in a car. It helps everything work properly – from helping carry things in the blood, to lubricating joints, removing waste, being the environment for your body’s chemical reactions … the list goes on!

Extreme dehydration is obviously fatal, but even mild dehydration negatively impacts a person’s mood, energy levels and mental function. Research has shown that women have difficulty concentrating and suffer fatigue, and men experience a decline in mood and mental ability (ability to reason, learning and short term memory). Given that this happens with just 1.5% dehydration and we don’t typically feel thirsty until we are 1-2% dehydrated, it is highly likely each of us has suffered this more than once.

By the time hydration has fallen 2-3% the blood starts to thicken, putting a strain on the heart and cardiovascular system as it must pump harder to push the same blood volume around the body. Combine this with an intense bout of exercise where your heart is already needing to work hard to pump blood to rapidly deliver nutrients and remove waste from your muscles and you can see how dehydration impacts performance.

Within exercise, where you are using water at an accelerated rate to drive metabolic reactions, plus losing it in sweat to cool the body and need to rehydrate rapidly, drinking pure water may not actually rehydrate you fast enough! Ideally you want to be consuming fluids that are just a slightly lower concentration to the blood (i.e. has sugar and salts dissolved in it) and specifically containing sodium to help transport the water into the blood and body tissues. This will help the water you drink get to the blood and tissues that need it the fastest! This is the design of sports drinks and electrolyte tablets. Within exercise you want to aim to ingest 1.5x the fluids you are using and losing – this obviously involves some estimation, but an extra 0.5-1 litre per hour of exercise is often taken as a rough guide for your ‘average’ individual.

Outside of bouts of physical exercise, straight up water is a great way to stay hydrated – as a rough guide, drinking 1ml for every kcal you burn should be enough or, more simply, enough so that your pee is clear or very pale!! If it is not, drink more! Keep a large bottle close by your desk / sink / sofa / bed at home – keep it topped up with water, and keep sipping regularly through the day. Every office and home has a water supply, so there really is no excuse!!


“Grace”

30 Clean and Jerks @60/40kg

OR!

“Isobel”

30 Snatches @60/40kg

Events and Updates!

The 12 Days of CrossFit – December 3rd to 14th

At CrossFit Thames, we have a special Christmas tradition called the The 12 Days of CrossFit. Not only is the great fun, but it’s also a chance to test yourself.

At Christmas time we challenge you to 12 back-to-back days of CrossFit’s benchmark workouts with day 12 as the grand finale!

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

Day 12 is the grand finale, this means after the final workout we will have a Christmas Party at the gym. Get these dates in your calendars now team and if you know you’ll be able to attend on the final day get yourself registered on Pike13 via the link below!

Register for Our Christmas Party Finisher!!

P.S. – For those of you that manage to make it in for all 12 days of the challenge, you will win a free 30 minute Personal Training session with one of the coaches! 😉


Volunteer Collection for Feast!

Our resident rockstar Camila Gomes is a volunteer in a women’s shelter through an organisation called Feast! Once a week, she goes there and cooks a three course meal for the ladies, having dinner with them as well. Just to bring a little bit of normality into their lives.

The house is currently in need of toiletries (toothbrush, shower gel, body lotions, sanitary towels ..). And also, as Christmas is just around the corner some decorations for the Christmas tree and jumpers would be helpful.

We will be running this up until the Christmas Party on the last day of the 12 Days of Christmas (December 14th). For more information on the shelter and Feast! check out the links below:

More about Sapphire Independent Housing

More about ‘Feast with Us!’


Yoga for Athletes, Saturday 12.30-1.30pm

The next 8 week cycle will commence this Saturday 1st December. In principle the format remains the same, meaning we’ll have a different main focus each week, however the overarching theme for this next block is going to be midline and standing balances.

Expect a bunch of single leg balances, and some exercises challenging your deep core abdominals. We will place greater emphasis on breathing mechanics – after all, breathing is the most important – and the first – functional movement! The overall goal of the weekly yoga class at Thames is to support recovery from training at the gym, and also to practice some of the functional movement patterns you know and love, like the hip hinge, in a different setting. We aim to move our joints in their full range of motion, and no matter how restricted it may feel at times – ROM can always be improved, if you make the effort and commit to your practice. There is no rep scheme to follow, and we generally perform movements at a slower pace, meaning you can really focus on your form, and also on how it feels/which muscles switch on when you perform the movement.

You don’t need to be flexible to attend this class, absolutely no pre-requisites
needed. Each session is sequenced as a unit, so don’t worry if you can’t make it every week – drop in as and when you can, particularly during this hectic time in the run-up to Christmas and the New Year it’s important to carve out these little pockets of time to look after yourself – even more so if you’re planning on doing the 12 Days of CrossFit this year!

This Week’s Focus: legs & lower body


Nutrition Drop-In Clinics

Because you all pretty much know Sinead by now anyways and so reach out as you have question we are going to discontinue the drop-in sessions. You’ll be seeing more and more nutrition knowledge-bombs on the blog, and please get in touch with her whenever you want via email or instagram via the links below:

Email: sinead@feedfuelperform.com
Instagram: sinead@feedfuelperform


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

 

Olympic Lifting for the Week!

Wednesday

1) Snatch + Hang snatch
6 x 1+1 Reps@75-80%
2) Pause back squat
4 x 3@70-75%
Tempo 2201
3) Push Press
3 x 5 @70-75%
4) Wall press abs
3 x 8-10

Sunday

1) Clean + Hang clean + Front squat
6 x 1+1+1@ 70-75%
2) Split jerk
5 x 3@70-75%
3) RDLs
4 x 6-8
4)Pull ups/Dips
3 x 5-8

The 12 Days of CrossFit – Described

At CrossFit Thames, we have a special Christmas tradition called the The 12 Days of CrossFit. Not only is the great fun, but it’s also a chance to test yourself.

At Christmas time we challenge you to 12 back-to-back days of CrossFit’s benchmark workouts with day 12 as the grand finale!

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

So what is the 12 Days of CrossFit about?

We challenge you to 12 back-to-back benchmark days of CrossFit from Monday 3rd December to Friday 14th of December.

Not only is the great fun, but it’s also a chance to test yourself. It’s also a awesome opportunity to fill our your Fitness Level on Beyond the Whiteboard!

How does it all work?

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

Each day we tackle a different benchmark workout form the CrossFit Girl’s, to the Hero workouts. In the lead up to, and during the challenge we will provide you with ton’s of information on how to make the best out of the challenge from tips on recovery and mobility, to handy hints and tips to approach each workout.

What if I can’t RX the WODs?

Don’t worry, we will provide you with scaling for the workouts as it’s required. However we encourage everyone to try their hardest, this is a great time to test yourself! It’s not often we’re able to programme in so many benchmark WODs so its a good time to hit some PB’s and ring that bell!

What if I can’t make it one day?

Don’t worry if work or family commitments gets in the way, that’s life! Just complete as many workouts as you can. We do not recommend double day WODs to make up for a missed day, this challenge is tough enough as it is!

What happens on the last day, day 12?

Day 12 is the grand finale, this means after the final workout we will have a Christmas Party at the gym. Members that arrive with the best Christmas Jumpers and the best Christmas Baked treats can expect a surprise Christmas present in return! 🙂 Get these dates in your calendars now team and if you know you’ll be able to attend on the final day get yourself registered on Pike13 via the link below!

Register for Our Christmas Party Finisher!!

Monday

A) Back Squat
Find a new 1 or 5 rep max

B) For time:
500m Row for time or 400m Run for time

Tuesday

Classic CrossFit

A) Push Press
Find a new 1 or 5 rep max

B) Max Rep Strict Pull Ups
You can do kipping after too if so desired

C) 30 Sec Max Calories on Row or Airdyne
rest 3 Mins then repeat same amount of calories as fast as possible !

MetCon

Get as far as possible in 25min…
“Manion” in Teams of 2!
7 Rounds:
400m Run (200m intervals)
29 Sandbag Squats

28-38min.
10min. AMRAP:
10 Weighted Sit ups
15 Russian KB Swings 32/24kg
20 Hollow Rocks

Wednesday

A) Build to a heavy single Thruster

B) “Fight gone bad”
3 rounds, 1 min per station, of:
Wall Ball 9/6kg
Sumo Deadlift High-pull 35/25kg
Box Jump 24/20”
Push Press 35/25kg
Row Calories
Rest 1 min

Thursday

Classic CrossFit

A) Deadlift
Build to a new 1 or 5 rep max

B) Max Rep HSPU and or Push Ups

C) “Diane”
21-15-9
Deadlift 100/70kg
Handstand Push Ups

MetCon

Begin at 0:00
For Time 10 down to 1 reps of:

DB Box Step Overs 24/20″
Man Makers 16/10kg

Begin at 12:00
5 Rounds:

15 DB Front Squats 16/10kg
15 DB rows
10 Slam Balls

24:00 – 36:00
3 Rounds:

400m Single Arm KB Farmer Carry 32/24kg
15 Weighted sit ups

* You have 12min to finish each section. If you finish early you get rest! Move on even if you do not finish.

Friday

A) Hang Squat Clean
Build to a heavy single

B) “Death by burpees” 🙂
You are very welcome – Milo x

Saturday

In teams of 2:
12 Minute AMRAP

3 Cleans 70/50kg
3 Handstand Push Ups
6 Cleans
6 Handstand Push Ups
9 Cleans
9 Handstand Push Ups
then 12…15.. etc until time runs out

– 5 Minute Rest

12 Minute AMRAP
3 Overhead Squats 40/30kg
3 Pull Ups*
6 Overhead Squats
6 Pull Ups
9 Overhead Squats
9 Pull Ups
then 12…15.. etc until time runs out

* If you want to make it more of a challenge then swap out pull ups for chest to bars or muscle ups (Ring or bar )

Events and Updates

The 12 Days of CrossFit – December 3rd to 14th

At CrossFit Thames, we have a special Christmas tradition called the The 12 Days of CrossFit. Not only is the great fun, but it’s also a chance to test yourself.

At Christmas time we challenge you to 12 back-to-back days of CrossFit’s benchmark workouts with day 12 as the grand finale!

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

Day 12 is the grand finale, this means after the final workout we will have a Christmas Party at the gym. Get these dates in your calendars now team and if you know you’ll be able to attend on the final day get yourself registered on Pike13 via the link below!

Register for Our Christmas Party Finisher!!


Volunteer Collection for Feast!

Our resident rockstar Camila Gomes is a volunteer in a women’s shelter through an organisation called Feast! Once a week, she goes there and cooks a three course meal for the ladies, having dinner with them as well. Just to bring a little bit of normality into their lives.

The house is currently in need of toiletries (toothbrush, shower gel, body lotions, sanitary towels ..). And also, as Christmas is just around the corner some decorations for the Christmas tree and jumpers would be helpful.

We will be running this up until the Christmas Party on the last day of the 12 Days of Christmas (December 14th). For more information on the shelter and Feast! check out the links below:

More about Sapphire Independent Housing

More about ‘Feast with Us!’



Yoga for Athletes, Saturday 12.30-1.30pm

This Week’s Focus: Sun Salutation Masterclass


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for next month :

December:
Tues: 4th 6-8pm
Thurs: 20th 5-7pm


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

 

Olympic Lifting For the Week!

Wednesday

Squatting bias

Back squat
Build to a heavy single for the day

Power clean
4 x 1@80%

RDLs
3 x 6-8

Wall press abs
3 x 6-8

Technique bias

Clean
Build to a heavy single for the day

Split jerk
4 x 1@85-90%

Med ball hamstring curls
4 x 6-8

Wall press abs
3 x 6-8

Sunday

Squatting bias

Front squat
Build to a heavy single front squat

Split Jerk
Build to a heavy single

Power Snatch
4 x 2@70-75%

Med ball hamstring curls
3 x 6-8

Technique bias

Snatch
Build to a heavy single

Split jerk
Build to a heavy single

Front squat
4 x 2@75%

Wall press abs
3 x 6-8

Bring a Friend Week is Here!

If you haven’t heard about it by now you’ve clearly been living under a rock this past month!

This week Coach Milo has prepared some fun workouts for you to experience with your friends, enemies, or frenemies by your side. It is a perfect opportunity for those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the chance – or for putting your relationship to the test. 🙂

For those of you that have only decided to spread the word this week,

all that we ask is for your guest to take the following steps:

1. Have your guest register with us on Pike13 – HERE
2. Make sure they sign a Waiver online on Pike13
3. Help them book into the “Bring a Friend” class they want to attend ahead of time.

Guests can come as many times across the week as they like, as long as there are still spots available in the session you’re looking for.

If they are having any trouble of confusion, just have them get in touch with Misty at Misty@CrossFitThames.com

Monday

10min. EMOM:
Odd: 15/12 Cal Airdyne/ Row
Even: 10 DB Thrusters 20/16kg

10min. EMOM:
Odd: 200m Run
Even: Max Pull-Ups

10min. EMOM: (Both in the min.)
12 American KB Swings 24/16kg
12 Body Weight Lunges
*This one can be can be scaled down or up
3min. rest between sections

Tuesday

Classic CrossFit

15min. AMRAP of CF:
Alternating movements with a partner
5 Calorie Row
5 Slam Balls
5 Sit-Ups
5 Wall Balls 9/6kg
*Each round add 5 reps to each movement 🙂

Rest 4min.

15min. AMRAP of sexy:
10 DB Floor Press 20/16kg
200m Run
10 DB Skull Crushers 20/16kg
50 Double Unders
10 Hard Ring Rows (elevate if you need to)”

MetCon

AMRAP 5min:
400m Run
50 Wall Balls 9/6kg
50 Double Unders
50 Push-Ups
50 Russian KB Swings 24/16kg
50 Sumo Deadlift High Pulls with KB
50 Pull-Ups

After the First time through – Rest 2min. then AMRAP 10min. in REVERSE.

After the Second time through – Rest 3min. then AMRAP 15min. ORIGINAL format.

Wednesday

3 Rounds:
30 OHS with a barbell 20/15kg
400m Run
immediately into;

2 Rounds:
30 Box Jumps (24/20”)
30 KB Deadlifts 32/24kg
immediately into;

3 Rounds:
30/20 Calories of your choice
20 Air Squats

*CAP: 35min.

Thursday

Classic CrossFit

Teams of 2: Break up as needed
10min. to finish…
12 Rounds:
10 DB Hang Clean and Jerks 20/16kg
10 burpees

10min. to finish…
12 Rounds:
10 Cal Aridyne/Row
10 weighted sit ups

10min. finish…
12 Rounds:
12 Ball Slams
15/10 Push-Ups

3min. rest between section

MetCon

Friday

For Time: (Time CAP: 15min.)
150 Wall Balls 9/6kg
*Every time break, rest, or drop the ball… Complete a 10 cal bike sprint! (row if super busy class, but if there is a bike free then get on it! 🙂 )

– Rest for 5 Minutes –

Tabata Row
Tabata DB Push Press 20/16kg
Tabata Pull-Ups
Tabata Howllow Hold

*20sec. of work x 10sec. of rest x 8 rounds. Stay at the same station for all 8 rounds and then switch. No rest between stations. (16min. straight)

Saturday

Get as far as possible in 35min…
Teams of 2, only one working at a time 🙂

200 Pull-Ups
immediately into;
10-20-30-40-50
Alt. DB Snatches 22/16kg
Calorie Assault Bike
immediately into;
10-20-30-40-50
Burpees
Calorie Row

Events and Updates

Bring A Friend Week – November 19th to 24th

For those of you that have that one friend that has always been interested in trying out crossfit with you but never really had the proper opportunity – here’s their chance! For this week in November, we’re inviting you to bring a friend to workout with you in class.

Coach Milo has some fun workouts in the works for the week, and there shouldn’t be anything too savage for those of your friends that are concerned about being fit enough.

All that we ask is for your guest to take the following steps:

1. Register with us on Pike13 – HERE
2. Sign a Waiver online on Pike13
3. Book into the “Bring a Friend” class they want to attend ahead of time.

Guests can come as many times across the week as they like, as long as there are still spots available in the session you’re looking for.

If they are having any trouble of confusion, just have them get in touch with Dan at Dan@CrossFitThames.com


Volunteer Collection for Feast!

Our resident rockstar Camila Gomes is a volunteer in a women’s shelter through an organisation called Feast! Once a week, she goes there and cook a three course meal for the ladies, having dinner with them as well. Just to bring a little bit of normality into their lives.

The house is currently in need of toiletries (toothbrush, shower gel, body lotions, sanitary towels ..). And also, as Christmas is just around the corner some decorations for the Christmas tree and jumpers would be helpful.

We will be running this up until the Christmas Party on the last day of the 12 Days of Christmas (December 14th). For more information on the shelter and Feast! check out the links below:

More about Sapphire Independent Housing

More about ‘Feast with Us!’


The 12 Days of CrossFit – December 3rd to 14th

At CrossFit Thames, we have a special Christmas tradition called the The 12 Days of CrossFit. Not only is the great fun, but it’s also a chance to test yourself.

At Christmas time we challenge you to 12 back-to-back days of CrossFit’s benchmark workouts with day 12 as the grand finale!

This challenge is open to absolutely everyone, all you need to do is turn up to a class and be ready to train! The coaches will get everyones name on the whiteboard to keep a log of the whole challenge.

Day 12 is the grand finale, this means after the final workout we will have a Christmas Party at the gym. Get these dates in your calendars now team and if you know you’ll be able to attend on the final day get yourself registered on Pike13 via the link below!

Register for Our Christmas Party Finisher!!


Yoga for Athletes, Saturday 12.30-1.30pm

This Week’s Focus: Sun Salutation Masterclass


Nutrition Drop-In Clinics

Sinead is still offering up some time slots for you guys to drop in and ask some of those burning nutrition questions you’ve been dying to ask someone. No need to come in with a food diary, and no pressure to signup to a plan afterwards. This is just so you can get to grips with some of your nutrition struggles. Dates are up on the poster next to the whiteboard, and also as follows for next month :

December:
Tues: 4th 6-8pm
Thurs: 20th 5-7pm


What events would you like to see? Email james@crossfitthames.com with any ideas you have!

Olympic Lifting for the Week!

Urgent Shower Update:

You may have already received an email from us about this, but for those of you that have not been made aware we will unfortunately have to take both showers out of service. We are extremely sorry for the inconvenience this may cause you but without doing both showers at once, the fixing of the one would just be a waste due to how badly damaged the wall is. (Which we can only see the extent now as it has been hacked it up).

We expect one of the showers to be available by close of play Friday, and the other by Thursday next week.

Sorry for the inconvenience, but expect TWO nice new showers when it’s all done!!


Wednesday

Squatting bias

Back squat
Build to a heavy single for the day

Power clean
4 x 1@80%

RDLs
3 x 6-8

Wall press abs
3 x 6-8

Technique bias

Clean
Build to a heavy single for the day

Split jerk
4 x 1@85-90%

Med ball hamstring curls
4 x 6-8

Wall press abs
3 x 6-8

Sunday

Squatting bias

Front squat
Build to a heavy single front squat

Split Jerk
Build to a heavy single

Power Snatch
4 x 2@70-75%

Med ball hamstring curls
3 x 6-8

Technique bias

Snatch
Build to a heavy single

Split jerk
Build to a heavy single

Front squat
4 x 2@75%

Wall press abs
3 x 6-8

Member Profile – Bridget Woods: First Time at a CrossFit Competition

Bridget has been training with us for just under a year now after starting with us as a beginner on our fundamentals course, and has just recently taken part in her first crossfit competition! We asked her to reflect a little bit on her experience at the Battle Cancer event for charity. Here’s what she had to say about it!

Can you tell us a little bit about the Battle Cancer event?

In October, Misty, Sinead, Steph and I completed in the Battle Cancer competition and came 9th out of 60 teams in the Women’s Rx division! The Battle Cancer event is a Crossfit competition that raises money for the UK cancer society. Competing as a team made the whole event more fun; the atmosphere was fantastic and it was great to cheer on other athletes’ heats.

What drove you to take part this year?

I’m not great at saying no? 😅

What was it like as a first competition?

The competition didn’t have any barbell movements in it and was primarily cardio based workouts, with the weights being slightly lighter than typical Rx Competitions – I’d definitely recommend the event to anyone thinking about doing their first competition. The whole day was enjoyable and it was great to hang out with the girls.

Can you talk about the best and worst workouts?

Best: 110 synchro burpees in 7 mins
Worst: Thrusters…always thrusters

How did you prepare for this as individuals and then as a team?

The athlete pack was released beforehand to allow teams to practice. We ended up being unable to coordinate a time that worked for us all so we hoped our “natural coordination” would do on the day…..we probably could have done with practicing our synchro Turkish get ups, getting a total of 2 in 1 minute!

Are you going to compete again sometime soon?

I’ve got The Rainhill Trials coming up in February….


Monday

A) AMRAP 12 minutes of:
2 Deadlifts (climbing to as heavy as possible)
5 Strict Pull-ups (Kipping Scale)
5 Strict HSPU’s (2 Wall Walks Scale)

Note from Coach Milo: If you can’t perform 5 reps of the strict movements, then you can change it to a number you can manage, even if it’s 2 or 3. I want you to keep moving. Get some good skill work in and get some good strength in! Quality is more important than rounds today. Shoot for about 7-10 rounds. If you can get more than that, you probably went too light.

– Rest 5 min.

B) For time:
100 Air Squats
50 Push Jerks 60/40kg
100 Air Squats

(Time CAP: 12min.)

Cash-Out:
100 Russian Twists 5kg plate

Tuesday

Classic CrossFit

A) Back Squat
Build to a heavy single

B) Every 4min. x 5 Rounds:
15/12 Cal Bike/Row
20 Alt. DB Snatches 22/16kg
Max TTB In Remaining Time…
*Score is total # of TTB only

MetCon

6min. AMRAP:
5/5 Renegade Rows
10 H.R. Push-Ups
14 Alt. DB Snatches 20/16kg

6min. AMRAP:
5 Burpees
10 DB Push Press 20/16kg
14 Alt. DB Lunges

6min. AMRAP:
5 Pull-Ups
10 H.R. Push-Ups
14 DB Power Cleans 20/16kg

6min. AMRAP:
5 Burpees
10 DB Push Press 20/16kg
14 DB Front Squats

*2min. Rest Between Sections

Wednesday

A) Olympic Lifting Total
Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)

Note from Coach Milo: You have 30min. total or 15min. for each section. If you do not have the ability to 1RM then this should be a good practice session for you as well. Hit your max in 7-10 Lifts. If you are not maxing, than do sets of 3-5 reps working on form.

B) For Time:
500m Row
– Rest 3min.
500m Row

*Score is both times combined
*This one is going to hurt

Thursday

Classic CrossFit

A) Strict Press , 5 x 5
5 hard sets.
*Do not count warm ups

B) EMOM x 10min. (Both in the same min.)
4 Renegade man makers 20/16kg
8 Wall Balls 9/6kg

– Rest 3-5 Minutes –

2 Rounds: (CAP: 10min.)
100 Double Unders
50 Russian KB Swings 32/24kg
25 Sit-Ups

MetCon

3 rounds for time:
30 KB Squat Cleans 24/16kg
30 Pull-ups
800 meter run

Time CAP: 30min.

Cash Out:
Tabata Russian Twists with 10kg plate 🙂

Friday

A) Back Rack Lunge (Work up to a 10RM)
5 each leg… Sorry, Not Sorry.

B) On a 15-minute clock, for max reps each round…

3 Minute AMRAP:
Run 400m Then Do Max Muscle ups
*Rest 1 minute
3 Minute AMRAP:
Run 400m Then Do Max Back Squats 60/40kg
*Rest 1 minute
3 Minute AMRAP:
Run 400m Then Do Max Muscle ups
*Rest 1 minute
3 Minute AMRAP:
Run 400m Then Do Max Back Squats 60/40kg

* No racks.
**If no muscle ups then we are focusing on the pull element so Chest to bars, Pull ups or Ring rows are the options today.

Saturday

Get as far as possible in 35min in a team of 2…

8 Rounds:
10 TTB
20 Push-Ups
30 Air Squats

8 Rounds:
12 Deadlifts 70/50kg
9 Hang Cleans
6 Jerks

8 Rounds:
30 Wall Balls 9/6kg
20 HSPUs
10 Power Cleans 70/50kg
*No rest between sections 🙂