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