Thursday, October 29, 2020

Friday 30th October 2020

 

Kelly

5 Rounds

  • ·       Run 400m
  • ·       30 Box Jumps
  • ·       30 Wall Ball

Wednesday, October 28, 2020

Thursday 29th October 2020

 

Bench Press

  • ·       4 sets of 3 reps

Deadlift

  • ·       4 sets of 3 reps

AMRAP 6 mins

  • ·       4 DB Snatches
  • ·       8 Burpees

Tuesday, October 27, 2020

Wednesday 28th October 2020

 

4 Rounds

  • ·       4 Wall Climbs
  • ·       15 Thrusters (40/30)
  • ·       15 V Sits
  • ·       15 Sumo Deadlift High Pulls (24/16 – KB)
  • ·       15 Hand Release Push Ups
  • ·       3 Bar Muscle Ups (Alt – Pull ups & dips)

Monday, October 26, 2020

Tuesday 27th October 2020

 


Double KB Clean & Press

  • ·       5 sets of 3 reps

10 to 1

  • ·       Deadlift (70/55)
  • ·       Burpees

Finisher

  • Row 3 x 250m
  • or Bike 3 x 400m

Sunday, October 25, 2020

Monday 26th October 2020

 

Front Squats

  • ·       5 Sets of 4 reps

AMRAP 16 mins

  • ·       10 Pull Ups
  • ·       10 Push Press (DB)
  • ·       10 Box jumps

Thursday, October 22, 2020

Friday 23rd October 2020

 

Push Press

  • ·       4 sets of 3 reps

AMRAP 18 mins

  • ·       12 Goblet Squats
  • ·       9 Toes to bar
  • ·       6 Dips
  • ·       3 Burpees

Wednesday, October 21, 2020

Thursday 21st October 2020

 

CrossFit Total

3 attempts at each of:

  • ·       Back Squat
  • ·       Strict Press
  • ·       Deadlift

There will be a warm up and appropriate practice lifts, then you commit to 3 attempts for each exercise.

This is an attempt to find your 1 rep max left, a measure of strength. If you are newer and worried about getting under heavy weight we’ll change it  little but you’ll still get a strength workout by the time we’ve dome warm ups and lifts etc.

Tuesday, October 20, 2020

Wednesday 21st October 2020

 

300 and some

  • ·       Run 400m
  • ·       25 Pull Ups
  • ·       50 Push Ups
  • ·       50 DB Snatches
  • ·       50 Walking Lunges
  • ·       50 KB Swings
  • ·       50 Floor Wipers
  • ·       25 Pull Ups
  • ·       Run 400m

Monday, October 19, 2020

Tuesday 20th October 2020

 

Thrusters (from rack)

  • ·       5-3-2-1-1-1-1

5 Rounds

  • ·       10 Power Clean & Press (50/30)
  • ·       10 Box Jumps
  • ·       30 Double Unders

Sunday, October 18, 2020

Monday 19th October 2020

 

Ring Rows

  • ·       4 sets of 12

Strict Pull Ups

  • ·       3 sets of 5

3 Rounds of

21-15-9 (this is 1 round)

  • ·       Squats
  • ·       Push Ups

Rest 1 min between rounds

Friday, October 16, 2020

Saturday 17th October 2020

 

5 Rounds

  • ·       10 Deadlifts (80/55)
  • ·       15 Sit Ups
  • ·       20 Walking Lunges
  • ·       Sprint 100m

Thursday, October 15, 2020

Friday 16th October 2020

 

Glute Bridges

  • ·       5 x 10

DB Bench Press

  • ·       4 sets of 12

3 Rounds

  • ·       Run 400m
  • ·       15 DB Clean & Press
  • ·       12 Box Jumps
  • ·       9 Pull Ups

Wednesday, October 14, 2020

Thursday 14th October 2020

 

Weighted Pull Ups (or variation)

  • ·       4 Sets of 3 reps

5 Rounds

  • ·       15 Snatches (30/20)
  • ·       10 Push Ups

Run or Row

  • ·       3 x 400m
  • ·       Rest as required between sets

Tuesday, October 13, 2020

Wednesday 14th October 2020

 

Back Squats

  • ·       5-3-3-2-2-1-1

4 Rounds

  • ·       Run 50m
  • ·       30 Squats
  • ·       20 KB Swings
  • ·       10 Push Press (KB)

Monday, October 12, 2020

Tuesday 13th October 2020

 

Mary

AMRAP 20 mins

  • ·       5 Handstand Push Ups
  • ·       10 Pistols (single leg squats)
  • ·       15 Pull Ups

Sunday, October 11, 2020

Monday 12th October 2020

 


Sumo Deadlift

  • ·       5 sets of 4 reps

WOD

100m Farmers walk

Then 3 rounds of:

  • ·       10 Burpees
  • ·       10 Box Jumps
  • ·       10 Sit Ups
  • ·       10 Reverse Lunges

100m Farmers walk to finish

Friday, October 9, 2020

Saturday 10th October 2020

 

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

Thursday, October 8, 2020

Friday 9th October 2020

 

Reverse Hyper (on plyo box)

  • ·       4 sets of 8 reps

Devils Press

  • ·       3 sets of 4

AMRAP 7 mins

  • ·       10 Power Snatches
  • ·       4 Shoulder to bar pull ups
  • ·       4 Dips

Rest 3 mins

AMRAP 7 mins

  • ·       5 Thrusters
  • ·       3 Burpees
  • ·       Sprint 50m

Wednesday, October 7, 2020

Thursday 8th October 2020

 

Linda 

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

  • ·       Deadlift (1 ½ bodyweight)
  • ·       Bench Press (bodyweight)
  • ·       Clean (3/4 bodyweight)

Tuesday, October 6, 2020

Wednesday 7th October 2020

 

Pause Front Squats

  • ·       6 sets of 2 reps
  • ·       Pause at bottom before rising

21-15-9

  • ·       Wall Ball
  • ·       Oblique Crunches
  • ·       Pull Ups
  • ·       Run 400m after each set & to finish

Monday, October 5, 2020

Tuesday 6th October 2020

 

Strict Press

  • ·       4 sets of 2 reps

5 Rounds

  • ·       12 Plate Sit Ups (15/10)
  • ·       12 Push Ups
  • ·       12 Overhead Lunges (Plate 15/10)
  • ·       12 Step Ups

Friday, October 2, 2020

Saturday 3rd October 2020

 

Fight Gone Bad

3 Rounds

  • ·       Wall Ball (20/14)
  • ·       Sumo Deadlift High Pull (35/20)
  • ·       Box Jump (24/20)
  • ·       Push Press (35/20)
  • ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).Count total reps completed including calories on rower.

Thursday, October 1, 2020

Friday 2nd October 2020

 

Push Press

  • ·       4 sets of 4 reps

Split Jerk

  • ·       3 sets of 2 reps

4 Rounds

  • ·       12 DB Snatches (alt)
  • ·       9 Dips
  • ·       25m Farmers Walk (driveway & put KB on grass)
  • ·       Run 150m
  • ·       25m Farmers Walk (back to gym)

Wednesday, September 30, 2020

Thursday 1st October 2020

 

Deadlift

  • ·       5 x 6

21-18-15-12-9-6-3

  • ·       KB Swings (24/16)
  • ·       Twists

Tuesday, September 29, 2020

Wednesday 30th September 2020

 

EMOM 10 mins

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

5 mins to run 500m (rest remaining time)

EMOM 10 mins

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

Monday, September 28, 2020

Tuesday 29th September 2020

 

Back Squats

  • ·       5,3,3,2,2,2

4 Rounds

  • ·       50 Double Unders
  • ·       15 Box Jumps
  • ·       10 Floor Wipers
  • ·       5 Burpees

Sunday, September 27, 2020

Monday 28th September 2020

 

Bent Over Rows

  • ·       4 sets of 8 reps

AMRAP 15 mins

  • ·       12 DB Hang Power Clean & Press
  • ·       9 Squats (DBs on Shoulders)
  • ·       6 Toes to Bar

Thursday, September 24, 2020

Friday 25th September 2020

 

Curls

  • ·       4 sets of 12 (DB)

Diane

21-15-9

  • ·       Deadlifts (100/65)
  • ·       Handstand Push Ups

Lots of options for scaling

Rest

AMRAP 9 mins

  • ·       9 DB Thrusters
  • ·       5 Hand Release Push Ups

Wednesday, September 23, 2020

Thursday 24th September 2020

 

Bench Press

  • ·       4 sets of 3 reps

6 Rounds

  • ·       25 Squats
  • ·       20 Flutter Kicks
  • ·       15 Dips
  • ·       10 Burpees
  • ·       Run 100m

Tuesday, September 22, 2020

Wednesday 23rd September 2020

 

Turkish Get Ups

  • ·       3 each side

Back Squats

  • ·       4 sets of 4 reps

Thrusters (from rack)

  • ·       4 sets of 2 reps

Finishers

  • ·       Tabata Sit Ups

Monday, September 21, 2020

Tuesday 22nd September 2020

 

Strict Press

  • ·        3 x 3

Push Press

  • ·       3 x 3

4 Rounds

  • ·       20 Single arm KB Swings (24/16) – 10 each arm
  • ·       15 Box Jumps
  • ·       10 Pull Ups
  • ·       Run 200m

Sunday, September 20, 2020

Monday 21st September 2020

 

Box Squats with KB

  • ·       4 sets of 6 reps (3 each arm)
  • ·       Hold KB in rack position,

 

The Chief

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

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

Friday, September 18, 2020

Saturday 19th September 2020

 

7 Rounds

  • ·       5 Back Squats (100/65)
  • ·       10 Oblique Crunches (knee to opposite elbow)
  • ·       15 KB Swings
  • ·       Run 100m

Thursday, September 17, 2020

Friday 18th September 2020

 

DB Curls

  • ·       5 sets of 5 reps

Squat Clinic

5 Rounds

  • ·       10 Dips
  • ·       10 Wall Ball
  • ·       10 DB Snatches (alt)
  • ·       10 Box Jumps
  • ·       Run 200m

Friday PM sessions (trial)

3 Rounds of above (untimed)

Oly Lifting

  • ·       Snatch technique
  • ·       Power Balance
  • ·       Power Snatch
  • ·       Short snatch workout

Wednesday, September 16, 2020

Thursday 17th September 2020

 

Sumo Deadlift

  • ·       5 sets of 4 reps

Single Arm DB rows

  • ·       4 sets of 6 each arm

 

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

  • ·       DB Press
  • ·       DB Squat
  • ·       Farmers walk 30m (KB’s)