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Technically we are closed tomorrow BUT that being said we are running a workout for everyone who is interested. We will open the doors at 9 and kick off by 9:15. There is a lot of running in tomorrow’s workout but you will need to time yourself, so if you have a watch please make sure to bring it!
Hi team welcome back, we hope you had a great Easter long weekend. Hope you are ready to come back and burn off those extra calories you might have had 🤫
This is the last week you will see the 80% in our strength work before we increase the load. The accessory movement tomorrow is wall climbs.
We have an interval style workout for you to finish off, with farmers carries, T2B and box jumps. The farmers carry should be done pretty well unbroken. Then we want you to pick a rep range on the T2B that you can maintain for the whole workout.
Great job this week team! One more workout before a well deserved rest!
We end the week on our last strength movement - the deadlift - again at 80% 1RM. Then fast running, cleans and burpees to finish the week and earn your hot cross buns and chocolate ✞🐰🍫🥚
Three fast rounds in your team workout tomorrow! Focus is on super fast transitions on/off the rower and unbroken sets of wall balls.
Tomorrow's strict press load is 80% 1RM and will be paired with strict pull up practice.
Week 2 of our strength program sees us stay at 80% for 5 sets BUT reps have increased to 5 🍑
In the conditioning piece, you have a few options on the double unders. Complete 5-10-15-20... as written OR take 10-20-30-40... depending on how proficient you are with your skipping. For an extra challenge, you then have the option to complete your DUs unbroken before being able to move on to the lunge and HSPU.
See you tomorrow team!
Tomorrow's Hero WOD is in honour of U.S. Army Captain John D. Hortman, 30, of Inman, SC. He died on August 8, 2011, in Fort Benning, GA, in a helicopter accident during a Military training exercise
He is survived by his mother, Brenda Jones, sister Jill Hortman, and brother, Andy Pierce.
You'll need focus and patience to maintain a steady pace for 45 minutes of work.
We hope you are all enjoying the weekend ☀️ Get ready for a short week ahead with only 4 days of training as we are closed Friday, Saturday, Sunday & Monday for Easter🐰 Make sure you book in to some sessions before the Easter bunny brings you all those chocolates 🍫😜 We dive head first into the week with the return of our Mental Toughness Days with hero workout 'Hortman' honoring U.S. Army Captain John D. Hortman, who died in a helicopter accident during a military training exercise. It is a monster of a workout based on the time cap, length of the runs, number of air squats, & the technical aspect of the muscle-ups (all scalable). The intensity will be a little lower, however, we are aiming to build both mental and physical fitness.
The remainder of the week sees our strength sets with 5 x 5 reps in Back Squat, Strict Press & Deadlift still at 80%. Please make sure you talk to your coaches if any of this needs to be adjusted based on last weeks efforts. Our goal is to get you working as close to these percentages as possible, however quality movement is still priority.
We look forward to seeing you all through the week. Have a beautiful Sunday.
Happy friyay guys! A little interval style workout with max push ups coming your way. Get through the run quickly and suffer through the squats so you can maximise the time to push up!!