07 Oct 2018 – Reminder: Rock Climbing on Sunday 14 October

Don’t forget, on Sunday 14 October, from 1 pm (after classes have finished), you can join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

No prior experience is needed and there are plenty of options for everyone, from first timers to the advanced.

Entry in to Building One+ is £11, plus any kit you might need to hire (shoes, etc) and there’s no need to book on Team up, just show up on the day!


WORKOUT OF THE DAY

ENGINE WORK

6 rounds, for max calories/reps of:
30 seconds: Rowing
– Rest 30 seconds –
30 seconds: Double-Unders
– Rest 30 seconds –
30 seconds: Assault Bike
– Rest 30 seconds –

SPECIALIST SUNDAY

A) Weightlifting: Snatch

With an empty barbell, complete 5 rounds, for quality
3 Hang snatch high pull
3 Hang muscle snatch
3 Overhead squat
3 Snatch balance
3 Hang snatch
3 Snatch

B) Snatch
15 minutes to build to a heavy 3, drop and go

C) Snatch
Perform 4 x 3 @ 90% of weight from B

WOMEN’S ONLY

A note from Coach Alice…
”For the next 4 weeks we will continue to further focus on back strength as well as new compound movements to increase strength and muscle (i.e. bench press, sumo deadlifts and zercher squats). More skill work in toes to bar coming up too!”


A) Sumo Deadlift:
4 x 8 @ 60-70%
*90 seconds rest

B) Every minute for 12 minute, alternate between:
Minute 1: 3 Negative or Strict Chin Ups*
Minute 2: 3 Negative or Strict Ring Dips
Minute 3: Rest

C) 12 minute AMRAP for quality:
8-10 Barbell good morning
8-10 RFE split squat
8-10 Barbell bent over row w/prone grip