Thursday, November 8, 2018

Friday 9th November 2018


                    
Elizabeth 
   
21-15-9
  • ·       Cleans (squat) (60/40)
  • ·       Ring Dips


Shuttle sprints
  • ·       4 x 90 secs
  • ·       Rest 90 secs between sets.



Wednesday, November 7, 2018

Thursday 8th November 2018



Nancy

5 Rounds
  • ·       Run 400m
  • ·       15 Overhead Squats (40/30)




Monday, October 29, 2018

Tuesday 30th October 2018



Chelsea

EMOM 30 minutes
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats


Sunday, October 28, 2018

Monday 29th October 2018



Overhead Squats
  • ·       3-3-3-3-3

21-15-9
  • ·       Thrusters (40/30)
  • ·       Burpees




Thursday, October 18, 2018

Exercise and Mental Health


Here's a link to a report on the link between exercise and the positive outcomes for your mental health.

Click here

Sunday, October 14, 2018

Monday 15th October 2018



Ring Rows
  • ·       4 x 12

Strict Pull Ups
  • ·       4 x 4

Kipping

3 Rounds
21-15-9
  • ·       Squats
  • ·       Push Ups

Rest 1 min between rounds

Wednesday, October 10, 2018

Thursday 11th October 2018



Weighted Pull Ups
  • ·       2-2-2-2

Weighted Push Ups
  • ·       2-2-2-2

Randy
  • ·       75 Snatches (35/25)



Monday, October 8, 2018

Tuesday 9th October 2018



Arm Bar
  • ·       3-3-3
  • ·       Each arm

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


Monday, October 1, 2018

Tuesday 2nd October 2018



Strict Press
  • ·       2-2-2-2-2

3 Rounds
  • ·       12 Toes to bar
  • ·       12 Pull Ups
  • ·       12 Front Rack Lunges (KB-24/16)
  • ·       4 Deadlifts (100/65)


Monday 1st October 2018



The 300
  • ·       25 Pull Ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push Ups
  • ·       50 Box Jumps
  • ·       50 Floor Wipers (60/40)
  • ·       50 KB Clean & Press (16/12)
  • ·       25 Pull Ups

Plenty of scaling options so don’t be scared, be a Spartan!!!

Thursday, September 27, 2018

Friday 28th September 2018


Deadlift
  • ·       3-3-3-3-3

3 Rounds
  • ·       Run 400m
  • ·       20 Thrusters (30/20)
  • ·       10 Pull Ups




Tuesday, September 25, 2018

Wednesday 26th September 2018



E2MOM (every 2 minutes) for 10 rounds
  • ·       Run 200m
  • ·       10 DB Snatches
  • ·       10 Dips

·       In the remaining time, max burpees
·       Count total burpees

Rest 1 minute between rounds

Finisher – Deadball carry

Monday, September 24, 2018

Tuesday 25th September 2018



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 around 30 minutes to complete.



Monday, September 17, 2018

Tuesday 18th September 2018



Strict Press
  • ·       3-3-3-3

Strict Pull Ups (weighted if possible)
  • ·       3-3-3-3

Ascending Ladder for 8 mins
·       Deadlift (80/50)
·       Burpees
Do one deadlift, one burpee, then two of each, three etc. for 8 minutes.



Sunday, September 16, 2018

Monday 17th September 2018



Squat Therapy

Front Squats
  • ·       3-3-3-3-3

Helen
3 Rounds
  • ·       Run 400m
  • ·       21 KB Swings
  • ·       12 Pull Ups


Monday, September 10, 2018

Tuesday 11th September 2018



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



Monday 10th September 2018



Push Press
  • ·       4-4-4-4-4

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

Rest

Suicide Sprints

Friday, September 7, 2018

Saturday 8th September 2018



Benchmark (Girls) WOD’s as an 8min AMRAP

Helen
Max Rounds
  • ·       Run 200m (skip 100)
  • ·       12 KB Swings
  • ·       6 Pull Ups

Rest 3 mins

Kelly
Max Rounds
  • ·       Run 40m
  • ·       10 Box Jumps
  • ·       10 Wall Ball

Rest 3 mins

Elizabeth
12-9-6 (Repeat for max Rounds)
  • ·       Cleans (60/40)
  • ·       Ring Dips

Complete as much or as many rounds of each workout in 8 minutes, rest and do the same with the next workout etc.

Tuesday, September 4, 2018

Wednesday 5th September 2018



Bent over rows
  • ·       5-5-5-5

AMRAP 25 mins
  • ·       4 Wall Walks
  • ·       2 Shoulder to bar Pull Ups
  • ·       8 Floor Wipers (60/40)


Sunday, September 2, 2018

Monday 3rd September 2018



Deadlift
  • ·       3-3-3-3-3

Bottoms up KB Press
  • ·       2-2-2-2-2 (each arm)

EMOM 5 mins increasing by 1 rep each minute
  • ·       3 Burpees
  • ·       3 Box Jumps

Reps will be – 3,4,5,6,7

Rest 1 min

EMOM 5 mins decreasing by 1 rep each minute
  • ·       7 Burpees
  • ·       7 Box jumps

Reps will be – 7,6,5,4,3

Friday, August 31, 2018

Saturday 1st September 2018



Gallagher & McDonald

2 Rounds
  • ·       Run 200m
  • ·       16 KB Swings (24/16)
  • ·       16 Pull Ups
  • ·       16 Front Squats (50/30)
  • ·       Run 200m
  • ·       14 KB Swings
  • ·       14 Pull Ups
  • ·       14 Front Squats
  • ·       Run 200m
  • ·       12 KB Swings
  • ·       12 Pull Ups
  • ·       12 Front Squats



PTE Galagher & LCPL McDonald were serving together with the Special Operations Task Group in Afghanistan when they were tragically killed in a helicopter crash on 30 August, 2012.

Thursday, August 30, 2018

Friday 31st August 2018



Med Ball Squat Cleans
  • ·       10-10-10-10-10

Complex Fran
  • ·       7 Bar Muscle Ups
  • ·       7 Chest to Bar Pull Ups
  • ·       7 Pull Ups
  • ·       21 Thrusters
  • ·       5 Bar Muscle Ups
  • ·       5 Chest to Bar Pull Ups
  • ·       5 Pull Ups
  • ·       15 Thrusters
  • ·       3 Bar Muscle Ups
  • ·       3 Chest to Bar Pull Ups
  • ·       3 Pull Ups
  • ·       9 Thrusters


Wednesday, August 29, 2018

Thursday 30th August 2018



Kipping Skills

WOD
  • ·       21 Deadlifts (100/70)
  • ·       21 Burpees
  • ·       Run 100m
  • ·       18 Deadlifts
  • ·       18 Burpees
  • ·       Run 100m
  • ·       15 Deadlifts
  • ·       15 Burpees
  • ·       Run 100m
  • ·       12 Deadlifts
  • ·       12 Burpees
  • ·       Run 100m


Tuesday, August 28, 2018

Wednesday 29th August 2018



Overhead Squats
  • ·       3-3-3-3-3-3

AMRAP 15 mins
  • ·       20 Russian Twists (KB)
  • ·       10 Single arm push jerks (KB – 20/12)




Monday, August 27, 2018

Tuesday 28th August 2018



Every 40 secs for 4 mins
  • ·       1 Hang Power Snatch
  • ·       1 Overhead Squat
  • ·       1 Hang Squat Snatch

Rest 1 min

Every 40 secs for 4 mins
  • ·       1 Power Snatch
  • ·       1 Overhead Squat
  • ·       1 Squat Snatch

Isabel
  • ·       30 Snatches (60/40)




Sunday, August 26, 2018

Monday 27th August 2018



Chelsea

EMOM 30 mins
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats


Monday, August 20, 2018

Tuesday 21st August 2018



Every 30 seconds for 3 mins
  • ·       1 Hang Power Clean
  • ·       1 Hang Squat Clean
  • ·       1 Squat Clean

Rest 1min

Every 30 secs for 3 mins
  • ·       1 Hang Squat Clean
  • ·       1 Squat Clean
  • ·       1 Push Jerk

Rest 1 min

Every 30 secs for 3 mins
  • ·       1 Squat Clean
  • ·       1 Push Jerk
  • ·       1 Clean & Jerk


Grace
  • ·       30 Clean & Jerks (60/40)



Monday, August 13, 2018

Tuesday 14th August 2018



Back Squats
  • ·       5-5-5-5-5-5

AMRAP 14mins
  • ·       12 KB Cleans
  • ·       10 Box Jumps
  • ·       8 Pull Ups


Sunday, August 12, 2018

Monday 13th August 2018



Deadlift
  • ·       6-6-6-6-6-6

Strict Pull Ups
  • ·       4-4-4-4

WOD
  • ·       50 Sit Ups
  • ·       10 Hang power Cleans (50/30)
  • ·       40 Sit Ups
  • ·       8 Hang Power Cleans
  • ·       30 Sit Ups
  • ·       6 Hang Power Cleans
  • ·       20 Sit ups
  • ·       4 Hang Power Cleans
  • ·       10 Sit ups
  • ·       2 Hang Power Cleans


Friday, August 10, 2018

Saturday 11th August 2018



Griff
  • ·       Run 800m
  • ·       Run 400m backward
  • ·       Run 800m
  • ·       Run 400m backward


Thursday, August 9, 2018

Friday 10th August 2018



Clean Pulls
  • ·       4-4-4-4

Overhead Lunges
  • ·       4-4-4-4-4

Push Press
  • ·       3-3-3-3


Wednesday, August 8, 2018

Thursday 9th August 2018



Mary

AMRAP 20 mins
  • ·       5 Handstand Push ups
  • ·       10 Pistols
  • ·       15 Pull Ups



Tuesday, August 7, 2018

Wednesday 8th August 2018



Back Squats
·       4-4-4-4

4 Rounds
·       10 Burpee Box Jumps
·       50 Double Unders

Rest

Row 3 x 250m

50 Sit Ups

Monday, August 6, 2018

Tuesday 7th August 2018



Sumo Deadlifts
  • ·       8-8-8-8

6 Rounds
  • ·       50 Squats
  • ·       25 Push Ups


Sunday, August 5, 2018

Monday 6th August 2018



Deadlift 21-15-9
  • ·       Sprint 100m between each set

Rest

3 Rounds
  • ·       10 Toes to bar
  • ·       10 Box Jumps

Rest

Max Air Squats in 3 mins

Friday, August 3, 2018

Saturday 4th August 2018



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


Thursday, August 2, 2018

Friday 3rd August 2018



Front Squats
  • ·       8-8-8-8-8

5 Rounds
  • ·       5 Wall Climbs
  • ·       30 Squats


Wednesday, August 1, 2018

Thursday 2nd August 2018



Horrible Hundred
  • ·       25 Bodyweight Deadlifts
  • ·       25 ¾ BW Power Cleans
  • ·       25 ½ BW Thrusters
  • ·       25 ¼ BW Overhead Squats


Tuesday, July 31, 2018

Wednesday 1st August 2018



Push Jerk
  • ·       3-3-3-3-3

Bench Press
  • ·       5-5-5

Weighted Lunges
  • ·       4 x 20m