Tuesday, July 16, 2019

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


Monday, July 15, 2019

Tuesday 16th July 2019



KB Deadlifts
  • ·       5 x 15-20

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


Sunday, July 14, 2019

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)


Friday, July 12, 2019

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


Thursday, July 11, 2019

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


Wednesday, July 10, 2019

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


Tuesday, July 9, 2019

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


Monday, July 8, 2019

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



Sunday, July 7, 2019

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)


Friday, July 5, 2019

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.

Thursday, July 4, 2019

Friday 5th July 2019



Pull Ups
  • ·       6 x 3

Kipping skills

Donny
21-15-9-9-15-21
  • ·       Deadlifts (100/65)
  • ·       Burpees


Wednesday, July 3, 2019

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


Tuesday, July 2, 2019

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)


Monday, July 1, 2019

Tuesday 2nd July 2019



Strict Press
  • ·       3-3-3

Sotts Press
  • ·       3-3-3

EMOM 18 mins
  • ·       5 Push Ups
  • ·       10 Crunches
  • ·       15 Squats