Monday, November 18, 2019

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)



Sunday, November 17, 2019

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

Friday, November 15, 2019

Saturday 16th November 2019



Wittman
7 Rounds
  • ·       15 KB Swings
  • ·       15 Power Cleans
  • ·       15 Box Jumps


Thursday, November 14, 2019

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


Wednesday, November 13, 2019

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


Tuesday, November 12, 2019

Wednesday 13th November 2019



Back Squats (descending sets)
  • ·       10-8-6-4-2

15-12-9-6-3
  • ·       Deadlift
  • ·       Clean
  • ·       Shoulder to overhead


Monday, November 11, 2019

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


Sunday, November 10, 2019

Monday 11th November 2019



AMRAP 20 mins
  • ·       5 Pull Ups
  • ·       Run Driveway
  • ·       10 Wall Ball


Friday, November 8, 2019

Saturday 9th November 2019



25-20-15-10
  • ·       KB Swings
  • ·       Goblet Squats
  • ·       Twists
  • ·       Run 200m between each KB set and to finish



Thursday, November 7, 2019

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



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


Tuesday, November 5, 2019

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


Monday, November 4, 2019

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.


Sunday, November 3, 2019

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.

Friday, November 1, 2019

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