rock climbing

07 April 2019 - Join us for Rock Climbing on Sunday!

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Don’t forget!

On Sunday 7 April, we’re headed to Bermondsey for our next CF1864 Box Social! Join us from 2 pm for an afternoon of rock climbing at Building One+, Arch Climbing Wall, Bermondsey. Entry is £11 + shoe rental and friends and family are welcome!


WORKOUT OF THE DAY

Engine Work

A) Conditioning

“Row-meo & Juliet”

In teams of three, complete the following for time:
300 Wall ball
4000m Run
5000m Row

Teams get one rower and one ball, but may partition the work however they would like, and all should be working at all times.


Specialist Sunday

A) Skill
Muscle snatch + Power snatch balance: 3 x 3+3 with empty barbell

B) Power snatch
5 x 3 @ 70%+
* Must be touch an go reps

C) Snatch push press + Overhead squat
4 x 5+1 @ 70%+ of overhead squat


Barbelles Lifting Class

A) Paused Bench Press
4 x 5 with 2 second pause at bottom

B) Accessory
B1) Kettlebell Farmers Carry: 4 x 20m
B2) Kettlebell Overhead Carry: 4 x 20

C) 12 Minute EMOM
Minute 1: 5 Toes to Bar / Variation
Minute 2: 8-10 Push Ups
Minute 3: 3 Pull Ups / Variation
Minute 4: REST

14 Oct 2018 – Rock Climbing today!

Time to go Rock Climbing! At 1 pm (after classes have finished), join Coach Whizz for an afternoon of rock climbing at Building One+ at the Arch Climbing Wall in Bermondsey.

Remember to bring money for entry, plus any kit you might need to hire, and get ready to work that grip strength!


WORKOUT OF THE DAY

ENGINE WORK

In teams of 2, complete a 20 minute AMRAP of:
200m Run
15 Thrusters (42.5/30 kg)
15 Kettlebell swings (24/16 kg)
* Partners alternate complete movements

SPECIALIST SUNDAYS

A) Clean & Jerk
Build to a heavy single
* If it feels good, go for a PB!

B) Clean & Jerk
5 x 2 @ 85% of A

WOMEN’S ONLY

A) Every 2 minutes, for 10 minutes:
5 banded/strict/negative chin ups

B) 10 minute AMRAP for quality:
10 Dumbbell floor press
10 Barbell bent over row w/ prone grip

C) Every minute for 12 minutes, alternate between:
Minute 1: 1-3 Wall walks
Minute 2: 30 seconds Weighted hollow hold
Minute 3: 15-20 seconds Ring support hold
Minute 4: Rest

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

26 Sept 2018 - CF1864 Box Social: Rock Climbing

Join Coach Whizz for our next Box Social… Rock Climbing! On Sunday 14 October, after classes have finished, we'll be headed to 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 and there’s no need to book on Team up, just show up on the day!


WORKOUT OF THE DAY

A) Strength: Front squat
Tempo front squat: 3 x 5 @ 33X1
* Add 0 to 5kg based on how last week felt
* Perform 1 set every 4 minutes

or

Dynamic effort back squat: 8 x 2 @ 65% w/bands
* Rest 60 seconds between sets

B) Conditioning
4 x 3 minutes on : 3 minutes off
500m Row
In remaining time perform as many dumbbell hang clusters as possible (22.5/15 kg)