Friday, December 29, 2017

Saturday 30th December 2017


Girls – based on benchmark workouts

Work through the following sets without rest. Record your time to complete the whole complex.

9-6-3
  • ·       Thrusters (42.5/30)
  • ·       Burpees

3 Rounds
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats

9-6-3
  • ·       Deadlifts (100/65)
  • ·       Handstand Push Ups

30 Wall Ball Shots

9-6-3
  • ·       Cleans (60/40)
  • ·       Ring Dips

Thursday, December 28, 2017

Friday 29th December 2017


Band Good Mornings
  • ·       15-15-15-15

Glute Bridges (weighted if possible)
  • ·       8-8-8-8

Every 2 minutes for 20 minutes (10 cycles)
  • ·       Run 100m
  • ·       1 Wall walk
  • ·       2 Handstand Push Ups
  • ·       3 Strict Pull Ups
  • ·       4 Single leg Deadlifts (KB) – 2 each leg.

Scaling Options:
·       Hands fixed & walk feet up wall

·       HSPU – feet on box or regular push ups

Wednesday, December 27, 2017

Thursday 28th December 2018


Back Squats
  • ·       5-5-5-5-5

Pull Ups (strict or weighted)
  • ·       3-3-3-3-3

Annie
50-40-30-20-10
  • ·       Double Unders
  • ·       Sit Ups

Tuesday, December 26, 2017

Wednesday 27th December 2018


Whitten

5 Rounds
  • ·       22 KB Swings (32/24)
  • ·       22 Box Jumps (24/20)
  • ·       Run 400m
  • ·       22 Burpees
  • ·       22 Wall Ball shots (20/14)

Friday, December 22, 2017

Saturday 23rd December 2017


Hope

3 Rounds – Fight Gone Bad Format
  • ·       Burpees
  • ·       Power Snatches (35/20)
  • ·       Box Jumps (24/20)
  • ·       Thrusters (35/20)
  • ·       Chest to bar Pull Ups


1 minute ate each station for 5 minutes with one minute rest between rounds. Count total reps.

Thursday, December 21, 2017

Friday 22nd December 2017


Bent Over Rows (Dumbells)
  • ·       5-5-5-5-5

4 Rounds
  • ·       20 Hand Release Push Ups
  • ·       20 Reverse Lunges
  • ·       20m Farmers carry (Plate)
  • ·       40 Double Unders 

Wednesday, December 20, 2017

Thursday 21st December 2017


Sumo Deadlifts
  • ·       4-4-4-4-4

Squat Therapy

WOD
  • ·       75 Squats
  • ·       Run 200m
  • ·       50 Squats
  • ·       Run 400m
  • ·       25 Squats
  • ·       Run 600m


Finisher (Optional)

·       Pull up practice, skills & strength

Wednesday 20th December 2017


The Bear Complex

5 Rounds
1 Round Consists of 7 unbroken sets:
  • ·       Power Clean
  • ·       Front Squat
  • ·       Push Press
  • ·       Back Squat
  • ·       Push Press


The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take between 30-40 minutes to complete.

Friday, December 15, 2017

Saturday 16th December 2017

WOD

Buy in - 20 Burpees

Then 8 Rounds
  • ·       4 Shuttle Sprints
  • ·       6 Hand Release Push Ups
  • ·       8 KB Swings (24/16)



Cash out - 20 Toes to bar 

Thursday, December 14, 2017

Friday 15th December 2017


Arm Bar
  • ·       3-3-3 (each arm)

Turkish Get Up
  • ·       3-3-3 (each side)

DT
5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks



Tuesday, December 12, 2017

Wednesday 13th December 2017


Front Squats
  • ·       4-4-4-4

Death by Clean & Jerk – 18 Minutes
  • ·       Perform 1 Clean & Jerk in the first minute, increasing by 1 each minute for 18 minutes
  • ·       If you haven’t completed your set in the minute, continue to complete in the following minute and wait out the remaining time. Begin again at 1.


Monday, December 11, 2017

Tuesday 12th December 2017


WOD
  • ·       Run 400m
  • ·       10 Burpees
  • ·       20 Pull Ups
  • ·       30 Hang Power Cleans (40/25)
  • ·       40 Push Presses (40/25)
  • ·       50 Squats
  • ·       40 Push Presses
  • ·       30 Hang Power Cleans
  • ·       20 Pull Ups
  • ·       10 Burpees
  • ·       Run 400m

Monday 11th December 2017


5 Rounds
  • ·       4 Deadlifts (100/65)
  • ·       8 Burpees over the bar


AMRAP 12mins
  • ·       Run 200m
  • ·       Max Push Ups

Monday, November 27, 2017

Monday 27th November 2017


Back Squats
  • ·       3-3-3-3-3


Helen – 3 rounds
  • ·       Run 400m
  • ·       21 KB Swings (24/16)
  • ·       12 Pull Ups

Friday, November 24, 2017

Saturday 25th November 2017

Dirty Thirty • 30 Box Jumps (24/20) • 30 Jumping Pull Ups • 30 KB Swings (24/20) • 30 Lunges • 30 Knees to Elbow • 30 Push Press (20/15) • 30 Back Extensions • 30 Wall Ball (20/14) • 30 Burpees • 30 Double Unders

Thursday, November 23, 2017

Friday 24th November 2017


Turkish Get Ups
  • ·       3 x 3 each side

Kipping skills

Fran
21-15-9
  • ·       Thrusters (42.5/30)
  • ·       Pull Ups

Wednesday, November 22, 2017

Thursday 23rd November 2017


Deadlifts
  • ·       4-4-4-4-4

AMRAP 15mins
  • ·       15 Back Squats (60/40)
  • ·       Sprint 150m

Tuesday, November 21, 2017

Wednesday 22nd November 2017


10 Rounds
  • ·       10 Pull Ups
  • ·       20 Push Ups
  • ·       30 Floor Wipers


Rowing

  • ·       3 x 30 cals

Monday, November 20, 2017

Tuesday 21st November 2017


Bent Over Rows

  • 5-5-5-5

25-20-15-10-5

  • KB Swings
  • Box Jumps
  • Run 200m between sets

Finisher

  • 3 x 25 Knee raises

Sunday, November 19, 2017

Monday 20th November 2017


Snatch Balance
  • ·       3-3-3-3


Diane
21-15-9
  • ·       Deadlift (100/65)
  • ·       Handstand Push Up



Sunday, October 22, 2017

Monday 23rd October


Front Squats
  • ·       4-4-4-4-4


EMOM 12mins
  • ·       4 Hang Power Cleans
  • ·       4 Push Presses


Finisher
  • ·       Row 3 x 200m
  • Rest 2 mins between rows

Thursday, October 19, 2017

Friday 20th October


Strict Pull Ups
  • ·       Max reps x 3 sets

Kipping Skills

Cindy – AMRAP 20 mins
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats

Wednesday, October 18, 2017

Thursday 19th October


6 Rounds
  • ·       Run 200m
  • ·       15 Sumo Deadlift High Pulls (KB)
  • ·       10 Box Jumps
  • ·       5 Push Ups

Tuesday, October 17, 2017

Wednesday 18th October


Strict Press
  • ·       3-3-3

Push Press
  • ·       3-3-3

Push Jerk
  • ·       3-3-3


50-40-30-20-10
  • ·       KB Swings

25-20-15-10-5

  • ·       Toes to Bar

Monday, October 16, 2017

Tuesday 17th October


Good Mornings
  • ·       3-3-3-3-3

Back Squats
  • ·       5-5-5-5-5


AMRAP 12 mins
  • ·       Run 200m
  • ·       10 Burpees

Sunday, October 15, 2017

Monday 16th October


Sumo Deadlift
  • ·       8-8-8-8-8


Tabata Mashup
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats


20 seconds work, 10 seconds rest for 8 rounds per set (no rest). A total of 32 rounds.

Thursday, October 12, 2017

Friday 13th October


Kelly
5 Rounds
  • ·       Run 400m
  • ·       30 Box Jumps
  • ·       30 Wall Ball shots (20/14)

Wednesday, October 11, 2017

Thursday 12th October


Thrusters (from rack)
  • ·       3-3-3-3-3

Annie
50-40-30-20-10
  • ·       Double Unders (x2 skips)
  • ·       Sit ups

Tuesday, October 10, 2017

Wednesday 11th October


Mary
AMRAP 20mins
  • ·       5 Handstand Push Ups
  • ·       10 Pistols (1 legged squats)
  • ·       15 Pull Ups

Monday, October 9, 2017

Tuesday 10th October


Weighted Pull Ups
  • ·       3-3-3-3-3

Weighted Ring Dips
  • ·       2-2-2-2-2

Sprint
  • ·       3 x 400m
  • ·       Rest 2 min between sprints

Sunday, October 8, 2017

Monday 9th October


20’s
  • ·       20 Goblet Squats
  • ·       20 Toes to bar
  • ·       20 Box Jumps
  • ·       20 KB Cleans (24/16)
  • ·       Row 20 Cals
  • ·       20 Double Unders (40 singles)
  • ·       20 Sumo Deadlift High Pulls (KB- 24/16)
  • ·       20 Burpees
  • ·       20 Pull Ups
  • ·       20 KB Swings
  • ·       20 Push Ups
  • ·       Run 200m (corner)

Thursday, October 5, 2017

Friday 6th October


Bench Press
  • ·       3-3-3-3

21-15-9
  • ·       KB Swings
  • ·       Burpees
  • ·       Sprint 50m (gate)


Tabata Squats

Wednesday, October 4, 2017

Thursday 5th October


DT
5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks


Tuesday, October 3, 2017

Wednesday 4th October


Back Squats
  • ·       2-2-2-2-2-2

21-15-9
  • ·       Thrusters (40/30)
  • ·       Hand Release Push Ups
  • ·       Pull Ups

Monday, October 2, 2017

Tuesday 3rd October


Strict Press
  • ·       2-2-2-2

3 Rounds       
  • ·       12 Toes to Bar
  • ·       3 Wall walks
  • ·       12 Front Rack Lunges (24/16 KB)
  • ·       3 Deadlifts (100/65)

Sunday, October 1, 2017

Monday 2nd October


C&J Complex
5 Sets of:
  • ·       2 Deadlifts
  • ·       2 Hang power cleans
  • ·       2 Power Cleans
  • ·       2 Push Jerks

Rest between sets

Grace

  • ·       30 Clean & Jerks 

Thursday, September 28, 2017

Friday 29th September


Snatch Grip Deadlifts
  • ·       3-3-3-3

50-40-30-20-10
  • ·       Row for calories
  • ·       Sit Ups

Wednesday, September 27, 2017

Thursday 28th September


5 Rounds          
  • ·       Run 400m
  • ·       30 KB Swings (24/16)
  • ·       20 Hand Release Push Ups

Tuesday, September 26, 2017

Wednesday 27th September


Power Snatches
  • ·       3-3-3-3-3

5 Rounds
  • ·       5 Squat Cleans (50/35)
  • ·       50m Farmers Walk
  • ·       10 Plate Sit Ups (20/15)

Monday, September 25, 2017

Tuesday 26th September


Turkish Get Ups
  • ·       3 x 3 each side

Strict Pull Ups
  • ·       6 x 4

AMRAP 10 mins
  • ·       5 Wall Climbs
  • ·       10 Box Jumps
  • ·       15 Sit ups

Sunday, September 24, 2017

Monday 25th September


Front Squats
  • ·       2-2-2-2-2-2

4 Rounds
  • ·       5 Deadlifts (120/65)
  • ·       10 Burpees over the bar
  • ·       Run 200m (corner)

Thursday, September 21, 2017

Friday 22nd September



The Don (1/2)
  • ·       33 Deadlifts (50/35)
  • ·       33 Box Jumps (24/20)
  • ·       33 KB Swings (24/16)
  • ·       33 Knees to elbow
  • ·       33 Sit Ups
  • ·       33 Pull Ups
  • ·       33 Thrusters (30/20)
  • ·       33 Wall Ball shots (20/14)
  • ·       33 Burpees
  • ·       33 Double Unders (66 singles)

Wednesday, September 20, 2017

Thursday 21st September


Pull Ups (strict)
  • ·       5 x 5

Kipping Skills

EMOM 15mins
  • ·       4 Hang Power Cleans (40/25)
  • ·       8 Push Ups
  • ·       12 Squats

Tuesday, September 19, 2017

Wednesday 20th September



Push Press
  • ·       3-3-3-3

25-20-15-10-5
  • ·       KB Snatches (24/16) sub DB
  • ·       Wall Ball (20/14)

Monday, September 18, 2017

Tuesday 19th September



Bench Press
  • ·       5-3-3-2-2

AMRAP 7 mins
  • ·       21 KB Swings (24/16)
  • ·       15 Push Ups (hand release)
  • ·       9 Toes to bar

Sunday, September 17, 2017

Monday 18th September


Back Squat
  • ·       5-5-5-5-5

10,9,8,7……..2,1
  • ·       Push Press (50/35)
  • ·       Burpees
  • ·       Sprint 50m (front gate)

Wednesday, September 13, 2017

Thursday 14th September



Bradley

10 Rounds
  • ·       Sprint 100m
  • ·       10 Pull Ups
  • ·       Sprint 100m
  • ·       10 Burpees
  • ·       Rest 30secs