Friday, March 27, 2020

Saturday 28th March 2020



Lumberjack (mod)
  • ·       20 Sumo Deadlifts
  • ·       Run
  • ·       20 KB Swings
  • ·       Run
  • ·       20 Lunges
  • ·       Run
  • ·       20 Burpees
  • ·       Run
  • ·       20 Push Ups
  • ·       Run
  • ·       20 Step Ups
  • ·       Run
  • ·       20 Goblet Squats
  • ·       Run


Wednesday, March 25, 2020

Thursday 26th March 2020



Bicep curls
  • ·       4 x 10

Dips
  • ·       4 x 10

Mod Nancy
5 Rounds
  • ·       Run 400m (skip 100)
  • ·       15 Overhead Squats (broom)


Tuesday, March 24, 2020

Wednesday 25th March 2020




FGB format – 5 Rounds, 5 Stations with 1 min at each & 1 min rest between rounds
·       Squat or squat jump
·       DB Cleans
·       Lunge or jumping lunge
·       Push Press
·       Run - shuttle

Monday, March 23, 2020

Tuesday 24th March 2020



5 Rounds
  • ·       12 DB Snatches
  • ·       12 Goblet Squats
  • ·       12 Crunches
  • ·       24 Jumping Jacks


Friday, March 20, 2020

Saturday 21st March 2020



AMRAP 20mins
  • ·       5 Deadlifts (125/85)
  • ·       7 Toes to Bar
  • ·       9 Box Jumps
  • ·       Run 100m


Thursday, March 19, 2020

Friday 20th March 2020



5 x 3min AMRAPs (rest 1min between each)
  • ·       3 DB Cleans
  • ·       6 Push Ups
  • ·       9 Squats
  • ·       Sprint 50m


Wednesday, March 18, 2020

Thursday 19th March 2020



Bench Press     
  • ·       2-2-2-2-2

Diane
21-15-9
  • ·       Deadlift (100/65)
  • ·       Handstand Push Ups

Alt to HSPU is press overhead or pike HSPU



Tuesday, March 17, 2020

Wednesday 18th March 2020



Push Press
  • ·       4-4-4-4-4

4 Rounds
  • ·       Run 150m (3 x 50m shuttles)
  • ·       30 Squats
  • ·       20 Pull Ups
  • ·       10 Floor Wipers


Monday, March 16, 2020

Tuesday 17th March 2020



Back Squats
  • ·       4-4-4-4

8 Rounds
  • ·       8 DB Squats Clean Thusters (4each arm)
  • ·       8 Sumo Deadlift High Pulls (KB)
  • ·       8 Box Jumps
  • ·       Sprint 100m


Sunday, March 15, 2020

Monday 16th March 2020



Wide Grip Deadlifts
  • ·       4-4-4-4

WOD
  • ·       25 Pull Ups
  • ·       50 Push Ups
  • ·       50 KB Twists
  • ·       50 KB Swings
  • ·       50 Sit Ups
  • ·       50 Lunges
  • ·       25 Burpees


Friday, March 13, 2020

Saturday 14th March 2020



Rankel

AMRAP 20mins
  • ·       6 Deadlifts (100/65)
  • ·       7 Burpee Pull Ups
  • ·       10 KB Swings (32/24)
  • ·       Run 200m


Thursday, March 12, 2020

Friday 13th March 2020



L-sit
  • ·       3 sets for max time

Curls
  • ·       3 x 12

4 Rounds
  • ·       20 Sit Ups
  • ·       15 Deadlifts (50/30)
  • ·       10 Dips (ring or box)

Finisher
  • ·       Run or row 800m


Wednesday, March 11, 2020

Thursday 12th March 2020



Front Squats
  • ·       2-2-2-2

3 Rounds
  • ·       10 Pull Ups
  • ·       12 DB Snatches (6 each arm – 22.5/15)
  • ·       20 Russian KB Swings (32/24)
  • ·       Run 400m


Tuesday, March 10, 2020

Wednesday 11th March 2020



Single Arm DB Row
  • ·       3 x 5 each arm

4 Rounds
  • ·       12 Hang Power Clean & Jerk (40/25)
  • ·       10 Box Jumps
  • ·       2 Wall Walks


Monday, March 9, 2020

Tuesday 10th March 2020



Deadlift
  • ·       3-3-3

Cindy
AMRAP 20 mins
  • ·       5 Pull Ups
  • ·       10 Push Ups
  • ·       15 Squats


Sunday, March 8, 2020

Monday 9th March 2020



Pull Ups

Push Press
  • ·       3-3-3

AMRAP 15mins
  • ·       10 Thrusters (30/20)
  • ·       8 Knee to Elbow (Crunch)
  • ·       6 Overhead Lunges (30/20)
  • ·       Sprint 50m


Friday, March 6, 2020

Saturday 7th March 2020



Loredo
6 Rounds
  • ·       24 Squats
  • ·       24 Push Ups
  • ·       24 Walking Lunges
  • ·       Run 400m


Thursday, March 5, 2020

Friday 6th March 2020



DB Bench Press
  • ·       8-8-8-8

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


Wednesday, March 4, 2020

Thursday 5th March 2020



Bent Over Rows
  • ·       4 x 8

Strict Press
  • ·       8-8-8-8

4 Rounds
  • ·       14 Wall Ball
  • ·       14 Shoulder to Bar Pull Ups
  • ·       14 Step Ups
  • ·       14 Hand Release Push Ups


Tuesday, March 3, 2020

Wednesday 4th March 2020



Bottoms Ups KB Press
  • ·       3 x 3

Strict Pull Ups (weighted if possible)
  • ·       3 x 5

50-40-30-20-10
  • ·       Overhead Lunges
  • ·       Sit Ups
  • ·       Run 40m (drive) between sets


Monday, March 2, 2020

Tuesday 3rd March 2020



Mobility

Arm Bar stretch
  • ·       2 sets of 3 each arm

EMOM 8 mins
  • ·       2 Wide grip Deadlifts
  • ·       2 Hang Power Snatches
  • ·       2 Overhead Squats

Isabel
  • ·       30 Snatches (60/40)



Sunday, March 1, 2020

Monday 2nd March 2020



Back Squats
  • ·       2-2-2-2-2

AMRAP 14 mins
  • ·       6 Single Arm KB Swings each arm (24/16)
  • ·       8 Pull Ups
  • ·       10 Push Ups