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Friday, November 29, 2019
Saturday 30th November 2019
The Seven
7 Rounds
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7 Handstand Push Ups
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7 Thrusters (60/40)
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7 Knee to elbow
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7 Deadlifts (110/70)
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7 Burpees
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7 KB Swings (32/24)
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7 Pull Ups
Thursday, November 28, 2019
Friday 29th November 2019
Glute Bridges
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4 x 8
Barbell Rows
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4 x 5
Hellen
3 Rounds
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Run 400m
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21 KB Swings (24/16)
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12 Pull Ups
Wednesday, November 27, 2019
Thursday 28th November 2019
Yoke walk
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4 x 30m
EMOM 20mins
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Run 30m
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5 Clean & Press (50/35)
Finisher
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50 Sit Ups
Tuesday, November 26, 2019
Wednesday 27th November 2019
3 Rounds – Fight Gone Bad Format
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Burpees
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DB Snatches
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Box Jumps (24/20)
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Goblet Squats
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Shuttle run
1 minute at each station for 5 minutes with one minute rest between rounds. Count total reps.
Monday, November 25, 2019
Tuesday 26th November 2019
Push Press
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4-4-4-4
Pull Ups
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5-5-5
25-20-15-10-5
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KB Swings
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KB Twists
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2 Wall Climbs between each set.
Sunday, November 24, 2019
Monday 25th November 2019
Monday 25/11/2019
Deadlifts
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4-4-4-4-4
AMRAP 15 mins
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15 Back Squats
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Sprint 150m
Friday, November 22, 2019
Saturday 23rd November 2019
5 Rounds
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Farmers walk driveway
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10 Box jumps or step ups
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15 Squats
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Run 200m
Thursday, November 21, 2019
Friday 22nd November 2019
Windmills (KB or DB)
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4 x 4 each arm
Chin Ups (weighted if possible)
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4 x 4
AMRAP 8mins
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6 Push Press
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12 Knee raises (hanging)
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18 Lunges
Rest 2mins
Repeat (8mins)
Wednesday, November 20, 2019
Thursday 21st November 2019
Renegade Rows
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4 sets of 4 each arm
Fractured Fran
5 Rounds
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9 Thrusters (40/30)
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9 pull Ups
Rest 2 mins
Air Fran – 21-15-9
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Squats
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Push Ups
Rest 4 mins
15-12-9
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Sumo Deadlift (KB)
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Burpees
Tuesday, November 19, 2019
Wednesday 20th November 2019
Front Squats
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8-6-4-2-2
5 Rounds
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12 Russian KB Swings (24/16)
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12 Crunches
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12 DB Presses (22.5/15 – 6 each arm)
Monday, November 18, 2019
Tuesday 19th November 2019
Ring Push Ups
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3 x 5
Band Pulls
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3 x 5
EMOM 10 mins
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1 Deadlifts
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1 Hang Power Cleans
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1 Push Jerk
Grace
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30 Clean & Jerks (60/40)
Sunday, November 17, 2019
Monday 18th November 2019
Sumo Deadlifts
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3-3-3-3-3
WOD
Run 400m
Then 4 Rounds
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12 Push Ups
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12 Pull Ups
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24 Reverse Lunges
Run 400m to finish
Friday, November 15, 2019
Saturday 16th November 2019
Wittman
7 Rounds
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15 KB Swings
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15 Power Cleans
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15 Box Jumps
Thursday, November 14, 2019
Friday 15th November 2019
Seated DB Presses (single arm)
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6 sets of 3 each arm
Band Pull Downs
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4 x 20
50-40-30-20-10
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Squats
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Run 100m between each set
Wednesday, November 13, 2019
Thursday 14th November 2019
Bench Press
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10-8-6-4
Ring Rows
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8-8-8-8
6 Rounds
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20 Flutter Kicks
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16 KB Swings (20/12)
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12 Step Ups
Finisher
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50 KB Twists
Tuesday, November 12, 2019
Wednesday 13th November 2019
Back Squats (descending sets)
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10-8-6-4-2
15-12-9-6-3
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Deadlift
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Clean
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Shoulder to overhead
Monday, November 11, 2019
November 12th 2019
Good Mornings (Bar)
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8-8-8
Sumo Deadlifts
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3-3-3-3
Strict Press
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3-3-3-3
Hang Power Snatch
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3-3-3-3
Sunday, November 10, 2019
Monday 11th November 2019
AMRAP 20 mins
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5 Pull Ups
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Run Driveway
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10 Wall Ball
Friday, November 8, 2019
Saturday 9th November 2019
25-20-15-10
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KB Swings
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Goblet Squats
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Twists
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Run 200m between each KB set and to finish
Thursday, November 7, 2019
Friday 8th November 2019
Renegade Rows
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3 x 8 each arm
DB Bench Press
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4 x 6
Elizabeth
21-15-9
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Cleans (60/40)
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Ring Dips
Wednesday, November 6, 2019
Thursday 7th November 2019
Back Squats
·
4-4-4-4
Tabata
8 rounds 20 seconds work & 10 seconds rest for each of the following
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Pull Ups
·
Push Ups
·
Sit Ups
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Squats
Tuesday, November 5, 2019
Wednesday 6th November 2019
Strict Pull Ups
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5 x 5 weighted if possible
300 (mod)
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25 Pull Ups
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50 Deadlifts (60/40)
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50 Push Ups
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50 Wall Ball shots (9/6)
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50 Floor Wipers
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50 KB Clean & Press (16/12)
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25 Pull Ups
Monday, November 4, 2019
Tuesday 5th November 2019
Seated Band Rows
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4 x 12
Band Twists
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4 x 8 each side
6 Rounds
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5 Hand Release Push Ups
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10m Waiters walk (DB)
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15 KB Deadlifts
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Farmers walk (KB – driveway)
Finisher
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Row, rise or sprint – 3 x 150m
·
Or a combination.
Sunday, November 3, 2019
Monday 4th November 2019
Open 20.4 (20 min time cap)
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30 Box Jumps (or step ups)
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15 Clean & Jerks
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30 Box Jumps
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15 Clean & Jerks (heavier)
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30 Box Jumps
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10 Clean & Jerks (heavier again)
·
30 Single leg squats (pistols) if possible, otherwise more box step ups with med ball
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10 Clean & Jerks (add more weight)
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30 Pistols or step ups
·
10 Clean & jerks (add weight)
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30 Pistols or step ups
·
5 Clean & Jerks (heaviest)
There are really only two exercises but a gazillion options for doing it.
Friday, November 1, 2019
Saturday 2nd November 2019
The Chief
5 x 3 minute AMRAP (rest 1 min between each)
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3 Power Cleans (60/40)
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6 Push Ups
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9 Squats
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