Easter Opening Hours @ The Boat Shed:
Today 25th: Normal hours & classes
Saturday 26th: Normal hours & classes
Sunday 27th: CLOSED FOR BUSINESS
Monday 28th: 9:30am-1:00pm (Charity event)
Friday 25-03-2016
Warm up and Mobilise
Level I - Fitness Group:
A1.
4 sets to work to a tough set of 10 reps Dumbbell Close grip bench press @ 21X1 tempo – NO REST
A2.
Sandbag/Husafell stone carry 100ft
Rest 2:00 minutes and return to A1.
B.
For time:
1 round of:
30 Dumbbell Hang power clean
15 Strict push ups
300ft KB Farmers carry
Then; 2 rounds of:
20 Dumbbell Hang power cleans
10 Strict push ups
200ft KB Farmers carry
Then; 3 rounds of:
10 Dumbbell Hang power cleans
5 Strict push ups
100ft KB Farmers carry
Level II – Performance Group:
A1.
4 sets to work to a tough set of 5 Close grip bench press @ 21X1 tempo – NO REST
A2.
Sandbag/Husafell Stone carry 100ft
Rest 2:00 minutes and return to A1.
B.
For time:
1 round of:
30 Hang power clean (30/42.5kg)
15 Strict push ups
3 Rope climb
Then; 2 rounds of:
20 Hang power cleans (30/42.5kg)
10 Strict push ups
2 Rope climb
Then; 3 rounds of:
10 Hang power cleans (30/42.5kg)
5 Strict push ups
1 Rope climb
Level III – Competition Group:
A1.
4 sets to work to a tough set of 5 Close grip bench press @ 21X1 tempo – NO REST
A2.
Sandbag/Husafell Stone carry 100ft
Rest 2:00 minutes and return to A1.
B.
For time:
1 round of:
30 Hang power clean (35/52.5kg)
15 Ring dips
3 Legless Rope climb
Then; 2 rounds of:
20 Hang power cleans (35/52.5kg)
10 Ring dips
2 Legless Rope climb
Then; 3 rounds of:
10 Hang power cleans (35/52.5kg)
5 Ring dips
1 Legless Rope climb
