Wednesday 1st May 2019

Nate

AMRAP 20 mins

• ·       2 Muscle Ups
• ·       4 Handstand Push Ups
• ·       8 KB Swings (32/24)

Tuesday 30th April 2019

Shoulder to Bar Pull Ups

• ·       5-5-5-5-5

5 Rounds

• ·       12 Deadlifts (60/40)
• ·       9 Hang Power Snatches
• 6 Overhead Squats

Monday 29th April 2019

Thrusters

• ·       2-2-2-2-2-2-2

EMOM 12 mins

• ·       9 KB Swings
• ·       Sprint 30m

Saturday 27th April 2019

300

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Box jumps
• ·       50 Floor wipers
• ·       50 KB Clean & press (16/12)
• ·       25 Pull Ups

Friday 26th April 2019

Hollow Hold

• ·       3 x 30 secs

Band twists

• ·       3 x 10 each side

Turkish Get Up

• ·       3 x 2 each side

4 Rounds

• ·       40m Farmers walk
• ·       10 Push Ups
• ·       10 Pull Ups
• ·       50 Double Unders

Thursday 25th April 2019

ANZAC Day

Wood

5 Rounds

• ·       Run 400m
• ·       10 Burpee Box Jumps
• ·       10 Sumo Deadlift High Pulls
• ·       10 Thrusters
• ·       Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David. 

Wednesday 24th April 2019

Front Squats

• ·       8-8-8-8

Fran Ladder – 7 min cap

• ·       Thrusters (40/30)
• ·       Burpees

3 Thrusters, 3 Burpees, 6 Thrusters, 6 Burpees

9 & 9, 12 & 12 etc for 7 minutes – see how far you get.

Tuesday 23rd April 2019

KB Deadlifts

• ·       12-12-12-12-12-12

EMOM 15 mins

• ·       15 Mountain Climbers
• ·       Sprint 20m

Monday 22nd April 2019

AMRAP 18 minutes

• ·       3 Wall Climbs
• ·       5 Toes to Bar
• ·       7 Box Jumps
• ·       9 KB Swings
• ·       Sprint 100m

Saturday 20th April 2019

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Friday 19th April 2019

Back Squats

• ·       3-3-3-3

3 Rounds

• ·       Run 200m
• ·       18 SDLHP – KB
• ·       12 Floor Wipers
• ·       6 Jumping Lunges

Tyre Flips

Thursday 18th April 2019

Bent Over Rows

• ·       6-6-6-6

15-12-9-12-15

• ·       Hang Power Cleans
• ·       Double Unders x2 (30-24-18-24-30)

Wednesday 17th April 2019

DB Bench Press

• ·       8-8-8-8

5 Rounds

• ·       10 Toes to wall
• ·       10 Back Extensions
• ·       10 Burpees
• ·       Sprint to street

·       Rest 1 minute between rounds

Tuesday 16th April 2019

Deadlift

• ·       3-3-3-3-3

AMRAP 15 mins

• ·       10 Overhead Lunges
• ·       10 Push Ups
• ·       10 KB Twists

Monday 15th April 2019

Chin Ups (weighted)

• ·       2-2-2-2-2

5 Rounds

• ·       10 V Sits
• ·       15 Box Jumps
• ·       20 Wall Ball
• ·       40m Farmers Carry

Saturday 13th April 2019

Murph – outdoor version

• ·       Run 1600m
• ·       100 KB Swings
• ·       200 Push Ups
• ·       300 Squats
• ·       Run 1600m

Multiple variations are possible so it can be modified for anyone even if just walk.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Friday 12th April 2019

DT

5 Rounds

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

Our Hero workouts honour service men and women and first responders killed while doing their duty.

In honuor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Thursday 11th April 2019

Strict Press

• ·       3-3-3

Push Press

• ·       2-2-2

Push Jerk

• ·       2-2-2

Tabata

• ·       Pull ups
• ·       Sit Ups
• ·       Box Jumps

Max Wall Ball in 2 minutes

Wednesday 10th April 2019

Sumo Deadlifts

• ·       5-5-5-5-5

AMRAP 12 mins

• ·       Sprint 100m
• ·       10 Burpees
• ·       10 KB or DB Cleans

Tuesday 9th April 2019

Bench Press

• ·       3-3-3-3

5 Rounds

• ·       30 Squats
• ·       20 KB Swings
• ·       10 Push Ups
• ·       Run 200m

Monday 8th April 2019

Front Squats

• ·       3-3-3

Elizabeth

21-15-9

• ·       Squat Cleans (60/40)
• ·       Ring Dips

Finisher

• ·       Double Under practice
• ·       Then max in 3 minutes

Saturday 6th April 2019

Whitten

5 Rounds

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

Friday 5th April 2019

Thrusters (from rack)

• ·       2-2-2-2

AMRAP 9 mins

• ·       3 Wall Climbs
• ·       5 Burpees
• ·       9 OH Sit Ups

Finisher

5 sets of 10 single arm KB swings

• ·       10L
• ·       10R

Thursday 4th April 2019

Fight Gone Bad

3 Rounds – 1 min at each station of:

• ·       Wall Ball (9/6)
• ·       Sumo Deadlift High Pull (30/20)
• ·       Box Jumps (20)
• ·       Push Press (30/20)
• ·       Row (cals)

Rest 1min between rounds.

Count total reps – each cal is a rep on rower

Wednesday 3rd April 2019

Deadlift

• ·       3-3-3-3

5 Rounds

• ·       Lunge 10m
• ·       15 Pull Ups
• ·       20 Push Ups

Tuesday 2nd April 2019

Snatch Balance

• ·       3-3-2-2

Nancy

5 Rounds

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