Thursday 1st August 2019

Barbara

5 Rounds

• ·       20 Pull Ups
• ·       30 Push Ups
• ·       40 Sit Ups
• ·       50 Squats

Scale as required

Wednesday 31st July 2019

Back Squats

• ·       4-4-4-4

Bench Press

• ·       5-5-5-5

15-12-9

• ·       Deadlift (60/40)
• ·       Push Press (same bar)

Tuesday 30th July 2019

WOD

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists (24/16)
• ·       50 KB Swings
• ·       50 Sit Ups
• ·       50 Lunges
• ·       25 Burpees

Monday 29th July 2019

Push Press

• ·       4-4-4-4

Chin Ups (reverse grip)

• ·       5-5-5-5

AMRAP 15 mins

• ·       8 Wall Ball
• ·       8 Dips (rings or bench)
• ·       8 Crunches
• ·       Car park sprint

Saturday 27th July 2019

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

Friday 26th July 2019

Sumo Deadlift

• ·       4-4-4

AMRAP 8 mins

• ·       3 Wall Walks
• ·       6 Box Jumps
• ·       9 Crunches

Rest 2 mins

AMRAP 8 mins

• ·       3 Toes to Bar
• ·       6 Hand Release Push Ups
• ·       9 Back Extensions

Thursday 25th July 2019

Pull Ups (weighted if possible)

• ·       5 x 4

6 Rounds

• ·       20 KB Swings (24/16)
• ·       15 Front Rack Lunges with KB
• ·       10 Push Press (KB)

Finisher

• ·       Max Burpees in 3 mins

Wednesday 24th July 2019

Double KB Cleans

• ·       6 x 6

The Chief

5 x 3 minute AMRAP (rest 1 min between each)

• ·       3 Power Cleans (60/40)
• ·       6 Push Ups
• ·       9 Squats

Tuesday 23rd July 2019

Thrusters (from rack)

• ·       3-3-3-3

21-15-9

• ·       Sumo Deadlift High Pull (KB – 24/16)
• ·       Box Jumps

Finisher

• ·       Row or run 3 x 200m

Monday 22nd July 2019

Strict Press

• ·       4-4-4-4

6 Rounds

• ·       10 Pull Ups
• ·       20 DB Snatches (20/15)
• ·       30 Toes to Wall
• Sprint 120m

Saturday 20th July 2019

Akka

10 Rounds

• ·       22 Push Ups
• ·       22m Walking Lunge
• ·       22 Squats
• ·       22m Bear Crawl
• ·       Run 200m

Friday 19th July 2019

Turkish Get Ups

• ·       6 each side in sets of 2

5 Rounds

• ·       16 DB Thrusters (single DB)
• ·       12 DB Snatches
• ·       8 Ring Dips

Finisher

• ·       Suicide Sprints

Thursday 18th July 2019

Front Squats

• ·       4-4-4

AMRAP 15 mins

• ·       6 Squat Clean & Jerks
• ·       18 Flutter Kicks

Wednesday 17th July 2019

Band Good Mornings

• ·       3 x 30

Band Pulls

• ·       3 x 20

Squat Therapy

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

Tuesday 16th July 2019

KB Deadlifts

• ·       5 x 15-20

EMOM 20mins

• ·       20 Russian Twists (KB)
• ·       Sprint 40m

Monday 15th July 2019

Back Squats

• ·       3-3-3-3-3

3 Rounds

• ·       21 KB Swings (24/16)
• ·       15 Burpees
• ·       9 Pull Ups
• ·       60 Double Unders (120 skips)

Saturday 13th July 2019

12 Days of Christmas

1. 100m Run

2. SDLHP (KB)

3. Hang Power Cleans

4. Wall Ball

5. Pull Ups

6. Burpees

7. KB Swings

8. Push Ups

9. Knee to Elbow/ Knee Raise

10.     DB Snatches

11.     Push Press

12.     Lunges

Friday 12th July 2019

Linda (the 3 bars of death)

10-9-8-7-6-5-4-3-2-1

• ·       1 ½ Bodyweight Deadlift
• ·       Bodyweight Bench Press
• ·       ¾ Bodyweight Clean

Thursday 11th July 2019

Push Press

• ·       3-3-3

Push Jerk

• ·       3-3-3

Tabata – 8 sets of020secs work & 10secs rest

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

Wednesday 10th July 2019

2 Rounds

• ·       30 Wall Ball
• ·       30 KB Swings
• ·       30 Push Press
• ·       30 Floor Wipers
• ·       30m Sprint
• ·       30 Front Rack Lunges (Bar)
• ·       30 Cal Row

Tuesday 9th July 2019

EMOM 10mins

• ·       1 Wide grip Deadlift
• ·       2 Snatch pulls from hang
• ·       2 Hang Power Snatches

Randy

• ·       75 Power Snatches  (35/25)

Finisher

• ·       Suicide sprints

Monday 8th July 2019

Deadlift

• ·       2-2-2-2-2

4 Rounds

AMRAP 3 mins

• ·       5 Box Jumps
• ·       10 Push Ups

Rest 1 min between rounds

Static Holds

3 Rounds – 30 seconds each exercise

• ·       L – Hang
• ·       Squat Hold
• ·       Hand Stand (alt – hold plate or DB overhead)

Saturday 6th July 2019

Jenny (mod)

AMRAP 20mins

• ·       20 Overhead Lunges (20/15 plate)
• ·       20 Back Squats (30/20)
• ·       Run 400m

U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state.

Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Friday 5th July 2019

Pull Ups

• ·       6 x 3

Kipping skills

Donny

21-15-9-9-15-21

• ·       Deadlifts (100/65)
• ·       Burpees

Thursday 4th July 2019

Band Pull Downs

• ·       3 x 20

Good Mornings

• ·       3 x 20

WOD

• ·       KB Swings – 20,16,12,8,4
• ·       Wall Climbs – 5,4,3,2,1
• ·       KB Lunges – 20,16,12,8,4

Wednesday 3rd July 2019

Chin Ups

• ·       3-3-3-3

4 Rounds (not for time)

• ·       3 Burpees
• ·       6 Hang Power Cleans

Skipping Nancy

5 Rounds

• ·       60 Double Unders
• ·       15 Overhead Squats (40/30)

Tuesday 2nd July 2019

Strict Press

• ·       3-3-3

Sotts Press

• ·       3-3-3

EMOM 18 mins

• ·       5 Push Ups
• ·       10 Crunches
• ·       15 Squats