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