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

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

Thursday 28th November 2019

Yoke walk

• ·       4 x 30m

EMOM 20mins

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

Finisher

• ·       50 Sit Ups

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.

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.

Monday 25th November 2019

Monday 25/11/2019

Deadlifts

• ·       4-4-4-4-4

AMRAP 15 mins

• ·       15 Back Squats
• ·       Sprint 150m

Saturday 23rd November 2019

5 Rounds

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

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)

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

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)

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)

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

Saturday 16th November 2019

Wittman

7 Rounds

• ·       15 KB Swings
• ·       15 Power Cleans
• ·       15 Box Jumps

Friday 15th November 2019

Seated DB Presses (single arm)

• ·       6 sets of 3 each arm

Band Pull Downs

• ·       4 x 20

50-40-30-20-10

• ·       Squats
• ·       Run 100m between each set

Thursday 14th November 2019

Bench Press

• ·       10-8-6-4

Ring Rows

• ·       8-8-8-8

6 Rounds

• ·       20 Flutter Kicks
• ·       16 KB Swings (20/12)
• ·       12 Step Ups

Finisher

• ·       50 KB Twists

Wednesday 13th November 2019

Back Squats (descending sets)

• ·       10-8-6-4-2

15-12-9-6-3

• ·       Deadlift
• ·       Clean
• ·       Shoulder to overhead

November 12th 2019

Good Mornings (Bar)

• ·       8-8-8

Sumo Deadlifts

• ·       3-3-3-3

Strict Press

• ·       3-3-3-3

Hang Power Snatch

• ·       3-3-3-3

Monday 11th November 2019

AMRAP 20 mins

• ·       5 Pull Ups
• ·       Run Driveway
• ·       10 Wall Ball

Saturday 9th November 2019

25-20-15-10

• ·       KB Swings
• ·       Goblet Squats
• ·       Twists
• ·       Run 200m between each KB set and to finish

Friday 8th November 2019

Renegade Rows

• ·       3 x 8 each arm

DB Bench Press

• ·       4 x 6

Elizabeth

21-15-9

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

Thursday 7th November 2019

Back Squats

• ·       4-4-4-4

Tabata

8 rounds 20 seconds work & 10 seconds rest for each of the following

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

Wednesday 6th November 2019

Strict Pull Ups

• ·       5 x 5 weighted if possible

300 (mod)

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Wall Ball shots (9/6)
• ·       50 Floor Wipers
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Tuesday 5th November 2019

Seated Band Rows

• ·       4 x 12

Band Twists

• ·       4 x 8 each side

6 Rounds

• ·       5 Hand Release Push Ups
• ·       10m Waiters walk (DB)
• ·       15 KB Deadlifts
• ·       Farmers walk (KB – driveway)

Finisher

• ·       Row, rise or sprint – 3 x 150m
• ·       Or a combination.

Monday 4th November 2019

Open 20.4 (20 min time cap)

• ·       30 Box Jumps (or step ups)
• ·       15 Clean & Jerks
• ·       30 Box Jumps
• ·       15 Clean & Jerks (heavier)
• ·       30 Box Jumps
• ·       10 Clean & Jerks (heavier again)
• ·       30 Single leg squats (pistols) if possible, otherwise more box step ups with med ball
• ·       10 Clean & Jerks (add more weight)
• ·       30 Pistols or step ups
• ·       10 Clean & jerks (add weight)
• ·       30 Pistols or step ups
• ·       5 Clean & Jerks (heaviest)

There are really only two exercises but a gazillion options for doing it.

Saturday 2nd November 2019

The Chief

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

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