What’s on? - Week 9

Hey Everyone!

We are currently in week 4 of a 6 week cycle. Over the six weeks, training will focus on developing the ring and bar muscle-up, along with strict pull-up strength for those working towards their first strict pull-up.

**This Week's Workouts:**

**Monday- Flamingo Park**

GHD/V-up + deadlift intervals

hit legs, lungs, and midline while keeping the movements straightforward.

**Tuesday - Weightlifting **

**Wednesday - Lincoln Road Mall**

An ascending ladder Couplet , of TTB and Push Press

**Thursday - Rest**

**Friday - 26.3 OPEN**

This it the last week of the open. Coaches will post about this on Thursday after the announcement.

**Saturday - Team “now I have at success for breakfast with skim milk”

Long Chipper partner workout. Grab your skipping rope and get cross!

**Sunday - “this is the day we separate the men from the boys”

What goes up must come down. A pyramid WOD

Dumbbells and boxes. Slow is smooth and smooth is fast.

**Strength/Accessory this week:**

Monday - 10x1 Clean and Jerk

Wednesday - Gymnastics: Bar Muscle Up

Friday - Shoulder Press

Saturday - Mini Pump Lower Pull

Bodybuilding track available each day for open gym.

**News/Events**

The last Friday night lights registration open in app now!

Puppies 🐶 & Pilates 🧘‍♀️ 13.03 - SOLD OUT

Spring Fling - Members Social 21.03 - registration is open , get booked on. There is 2 parts- 1000-1400 will have a few fun workouts at the gym, then 1600 till late bowling, drinks & food. We are looking at bowling in Shrewsbury , partners & Kids Invited. Please put names down asap if you are interested.

The Lift Off 23.05 - In house team weightlifting meet. 4 teams, 3 attempts, 2 lifts, 1 epic day - lifters will be divided into 4 teams with each coach a team captain. Each member of the team will have 3 attempts to lift the heaviest Clean & Jerk & Snatch which will go to your teams total. Will be scored by WILKS.