Monday, June 24, 2019

Tuesday 25th June 2019



Hang Squat Clean
  • ·       3-3-3-3

5 Rounds
  • ·       7 Deadlifts (120/80)
  • ·       14 Pistols
  • ·       21 Burpees


Sunday, June 23, 2019

Monday 24th June 2019



Glute Bridges
  • ·       4 x 15

Good Mornings
  • ·       4 x 15

EMOM 25 mins
  • ·       5 Push Ups
  • ·       10 KB or DB Snatches (22.5/15)

·       15 Knee Raises

Friday, June 21, 2019

Saturday 22nd June 2019



Nate
AMRAP 20 mins
  • ·       2 Muscle Ups
  • ·       4 Handstand Push Ups
  • ·       8 KB Swings (32/24)

Sub pull ups & dips for Muscle Ups

Thursday, June 20, 2019

Friday 21st June 2019



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


Finisher
  • ·       4 x 500m Row or 400m run



Wednesday, June 19, 2019

Thursday 20th June 2019



Deadlift
  • ·       3-3-3-3-3

5 Rounds
  • ·       20 Pull Ups
  • ·       20 Russian KB Swings (24/16)
  • ·       20 Overhead Lunges (15/10)
  • ·       20 Burpees


Tuesday, June 18, 2019

Wednesday 19th June 2019



Fight Gone Bad

3 Rounds
  • ·       Wall Ball (20/14)
  • ·       Sumo Deadlift High Pull (35/20)
  • ·       Box Jump (24/20)
  • ·       Push Press (35/20)
  • ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).
Count total reps completed including calories on rower.

Monday, June 17, 2019

Tuesday 18th June 2019



7 mins to find your 1RM Thruster
  • ·       Take the bar from the rack


Skipping Nancy
5 Rounds
  • ·       75 Double Unders
  • ·       15 Overhead Squats (40/30)



Sunday, June 16, 2019

Monday 17th June 2019


Bench Press
  • ·       4-4-4-4

Renegade Rows
  • ·       4-4-4-4 (each arm)

21-18-15-9
  • ·       Deadlift
  • ·       Hang Power Clean
  • ·       Front Squat
  • Mountain Jumpers

Friday, June 14, 2019

Saturday 15th June 2019



Bowen

3 Rounds
  • ·       Run 800m
  • ·       7 Deadlifts (125/85)
  • ·       10 Burpee Pull Ups
  • ·       14 KB Thrusters (32/24) – 7 each arm
  • ·       20 Box Jumps (24/20)

Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department, assigned to Rescue 3. Bowen was fatally injured while fighting a four-alarm fire in a medical building.

Thursday, June 13, 2019

Friday 14th June 2019



Push Press
  • ·       4-4-4-4

WOD
  • ·       Sprint 40m
  • ·       25 KB Swings
  • ·       25 KB Twists
  • ·       Sprint 40m
  • ·       20 KB Swings
  • ·       20 KB Twists
  • ·       Sprint 40m
  • ·       15 KB Swings
  • ·       15 KB Twists
  • ·       Sprint 40m
  • ·       10 KB Swings
  • ·       10 KB Twists
  • ·       Sprint 40m


Tuesday, June 11, 2019

Wednesday 12th June 2019



15-12-9-6-3
  • ·       Deadlift (60/45)
  • ·       Burpees over bar
  • ·       Toes to wall.

Finisher
  • ·       Shuttle sprint intervals – 30/15


Monday, June 10, 2019

Tuesday 11th June 2019



Back Squats
  • ·       4-4-4-4

Chin Ups
  • ·       3-3-3

3 Rounds
  • ·       20 Push Press (30/20)
  • ·       20 Push Ups
  • ·       20 Chin Ups


Sunday, June 9, 2019

Monday 10th June 2019



KB Floor Presses
  • ·       3 x 4

AMRAP 18 mins
  • ·       10 KB Swings
  • ·       10 KB Step Ups
  • ·       10 Overhead Sit Ups
  • ·       Farmers walk
  • ·       Run 160m
  • ·       Farmers walk.

The farmers walk is to the end of the driveway. Leave your KB there, run to the gate and back & farmers walk back to the gym.

Friday, June 7, 2019

Saturday 8th June 2019



Ralph (mod)

4 Rounds
  • ·       8 Deadlifts (115/85)
  • ·       16 Burpees
  • ·       6 Shoulder to bar pull ups
  • ·       Run 600m


Thursday, June 6, 2019

Friday 7th June 2019



Bench Press
  • ·       4-4-4-4

Gwen
15-12-9
  • ·       Clean & Jerks

·       Touch & go at floor only, no re gripping, no dumping the bar.
·       Use the same load for each set
·       Rest as needed between sets

Wednesday, June 5, 2019

Thursday 6th June 2019



Renegade Rows
  • ·       3 x 4 each arm

DB Bench Pres
  • ·       3 x 4

NARF
9-15-21
  • ·       Thrusters (40/30)
  • ·       Pull Ups

Rest 5 mins

Fran
21-15-9
  • ·       Thrusters
  • ·       Pull Ups

Use same weight for both – what you start with you finish with 10 min time cap on each part.

Tuesday, June 4, 2019

Wednesday 5th June 2019



Kipping skills
5 Sets
  • ·       1 DB Hang Power Clean (2 DB’s)
  • ·       3 DB Push Press

AMRAP 15 mins
  • ·       10 Single arm DB Squat Cleans
  • ·       12 Box Jumps
  • ·       14 Floor Wipers


Monday, June 3, 2019

Tuesday 4th June 2019



Arm Bar
  • ·       2 sets of 2 each arm

Turkish Get up
  • ·       2 sets of 2 each side

Diane
21-15-9
  • ·       Deadlift (100/70)
  • ·       Handstand Push ups

Yes there are scaling options