Monday, December 30, 2019

Tuesday 31st December 2019



Arm Bar
  • ·       3 each arm

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


Sunday, December 29, 2019

Monday 30th December 2019



Back Squats
  • ·       4-4-4-4

5 Rounds
  • ·       16 Sumo Deadlift High Pulls (KB)
  • ·       16 H.R. Push Ups
  • ·       16 Overhead Lunges (plate)


Friday, December 27, 2019

Saturday 28th December 2019



Whitten

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

It’s hero WOD time again. This is challenging but with plenty of scaling options as always.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Monday, December 23, 2019

Tuesday 24th December 2019



KB or Db Floor Press
  • ·       4-4-4-4

WOD
Run 400m
then
15-12-9-6-3
  • ·       Power Cleans
  • ·       Thrusters
  • ·       Burpees

Run 400m to Finish

Sunday, December 22, 2019

Monday 23rd December 2019



Long Tabata Interval
6 Rounds each – 40secs work & 20 secs rest
  • ·       Push Ups
  • ·       Crunches
  • ·       Squats
  • ·       Shuttle sprint

Rest 2 mins between each exercise

Wednesday, December 18, 2019

Thursday 19th December 2019



Bent Over Rows
  • ·       5-5-5-5

Bench Press
  • ·       4-4-4-4-4

Sumo Deadlift
  • ·       5-5-5-5-5


Tuesday, December 17, 2019

Wednesday 18th December 2019



Curls
  • ·       8-8-8-8

Chin Ups
  • ·       5-5-5-5

4 Rounds
  • ·       10 Dips
  • ·       20 Overhead Lunges
  • ·       30m Farmers walk (fingers through bumper plate)
  • ·       40m Sprint (driveway)


Monday, December 16, 2019

Tuesday 17th December 2019



Seated DB Presses
  • ·       8-8-8-8-8

5 Rounds
  • ·       9 Sit Ups
  • ·       9 Pull Ups
  • ·       9 Push ups

Finisher
  • ·       Row 3 x 30/20 cals


Sunday, December 15, 2019

Monday 16th December 2019



Front Squats
  • ·       8-8-8-8

6 Rounds
  • ·       Run 200m
  • ·       12 Box Jumps
  • ·       12 KB Thrusters (16/12)


Friday, December 13, 2019

Saturday 14th December 2019



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


Thursday, December 12, 2019

Friday 13th December 2019



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


Wednesday, December 11, 2019

Thursday 12th December 2019



Push Press
  • ·       3-3-3

Push Jerk
  • ·       3-3-3

Split Jerk
  • ·       3-3-3

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



Tuesday, December 10, 2019

Wednesday 11th December 2019



Deadlifts
  • ·       5-5-3-3-2-2

18-15-12-9-6-3
  • ·       Goblet Squats
  • ·       Toes to Bar
  • ·       Sumo Deadlift High Pull


Monday, December 9, 2019

Tuesday 10th December 2019



Renegade Rows
  • ·       8-8-8 (each arm)

WOD
  • ·       100 Double Unders (alt – run 200m)
  • ·       10 Burpees
  • ·       20 Pull Ups
  • ·       30 Hang Power Cleans
  • ·       40 Push Press
  • ·       50 Squats
  • ·       40 Push Press
  • ·       30 Hang Power Cleans
  • ·       20 Pull Ups
  • ·       10 Burpees
  • ·       100 Double Unders


Sunday, December 8, 2019

Monday 9th December 2019



Back Squats
  • ·       12-12-12

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

Rest 3 mins

AMRAP 10 mins
  • ·       Sprint 100m
  • ·       12 Hand release push ups


Friday, December 6, 2019

Saturday 7th December 2019



Blake
4 Rounds
  • ·       100 foot overhead walking lunge (20/15)
  • ·       30 Box Jumps
  • ·       20 Wall ball
  • ·       10 Handstand Push Ups


Thursday, December 5, 2019

Friday 6th December 2019



Overhead Squats
  • ·       4-4-4-4-4

4 Rounds
  • ·       6 Single arm Devils Presses
  • ·       12 Pull Ups
  • ·       12 Lunges

Finisher
  • ·       3 x 30 cal row or ride



Wednesday, December 4, 2019

Thursday 5th December 2019



Sumo Deadlifts
  • ·       3-3-3-3

Pull Ups
  • ·       4-4-4

5 Rounds
  • ·       10 Goblet Squats (24/16)
  • ·       20 KB Swings
  • ·       Farmers Walk


Tuesday, December 3, 2019

Wednesday 4th December 2019



Shoulder to Bar Pull Ups
  • ·       6-6-6-6-6

AMRAP 17 mins
  • ·       12 DB Snatches (6 each arm)
  • ·       9 Push Ups
  • ·       6 Box Jumps or Step Ups



Monday, December 2, 2019

Tuesday 3rd December 2019



Med Ball Cleans
  • ·       5 x 10

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


Sunday, December 1, 2019

Monday 2nd December 2019



Back Squats
  • ·       3-3-3-3-3

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

Alt to DU’s – run lengths of the car park: 5-4-3-2-1

Friday, November 29, 2019

Saturday 30th November 2019



The Seven
7 Rounds
  • ·       7 Handstand Push Ups
  • ·       7 Thrusters (60/40)
  • ·       7 Knee to elbow
  • ·       7 Deadlifts (110/70)
  • ·       7 Burpees
  • ·       7 KB Swings (32/24)
  • ·       7 Pull Ups


Thursday, November 28, 2019

Friday 29th November 2019



Glute Bridges
  • ·       4 x 8

Barbell Rows
  • ·       4 x 5

Hellen
3 Rounds
  • ·       Run 400m
  • ·       21 KB Swings (24/16)
  • ·       12 Pull Ups


Wednesday, November 27, 2019

Thursday 28th November 2019



Yoke walk
  • ·       4 x 30m

EMOM 20mins
  • ·       Run 30m
  • ·       5 Clean & Press (50/35)

Finisher
  • ·       50 Sit Ups



Tuesday, November 26, 2019

Wednesday 27th November 2019



3 Rounds – Fight Gone Bad Format
  • ·       Burpees
  • ·       DB Snatches
  • ·       Box Jumps (24/20)
  • ·       Goblet Squats
  • ·       Shuttle run

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

Monday, November 25, 2019

Tuesday 26th November 2019



Push Press
  • ·       4-4-4-4

Pull Ups
  • ·       5-5-5

25-20-15-10-5
  • ·       KB Swings
  • ·       KB Twists
  • ·       2 Wall Climbs between each set.


Sunday, November 24, 2019

Monday 25th November 2019



Monday 25/11/2019
Deadlifts
  • ·       4-4-4-4-4

AMRAP 15 mins
  • ·       15 Back Squats
  • ·       Sprint 150m


Friday, November 22, 2019

Saturday 23rd November 2019



5 Rounds
  • ·       Farmers walk driveway
  • ·       10 Box jumps or step ups
  • ·       15 Squats
  • ·       Run 200m


Thursday, November 21, 2019

Friday 22nd November 2019



Windmills (KB or DB)
  • ·       4 x 4 each arm

Chin Ups (weighted if possible)
  • ·       4 x 4

AMRAP 8mins
  • ·       6 Push Press
  • ·       12 Knee raises (hanging)
  • ·       18 Lunges

Rest 2mins

Repeat (8mins)



Wednesday, November 20, 2019

Thursday 21st November 2019



Renegade Rows
  • ·       4 sets of 4 each arm

Fractured Fran
5 Rounds
  • ·       9 Thrusters (40/30)
  • ·       9 pull Ups

Rest 2 mins

Air Fran – 21-15-9
  • ·       Squats
  • ·       Push Ups

Rest 4 mins

15-12-9
  • ·       Sumo Deadlift (KB)
  • ·       Burpees


Tuesday, November 19, 2019

Wednesday 20th November 2019



Front Squats
  • ·       8-6-4-2-2

5 Rounds
  • ·       12 Russian KB Swings (24/16)
  • ·       12 Crunches
  • ·       12 DB Presses (22.5/15 – 6 each arm)


Monday, November 18, 2019

Tuesday 19th November 2019



Ring Push Ups
  • ·       3 x 5

Band Pulls
  • ·       3 x 5

EMOM 10 mins
  • ·       1 Deadlifts
  • ·       1 Hang Power Cleans
  • ·       1 Push Jerk

Grace

  • ·       30 Clean & Jerks (60/40)



Sunday, November 17, 2019

Monday 18th November 2019



Sumo Deadlifts
  • ·       3-3-3-3-3

WOD
Run 400m
Then 4 Rounds
  • ·       12 Push Ups
  • ·       12 Pull Ups
  • ·       24 Reverse Lunges

Run 400m to finish