Tuesday, June 30, 2020

Wednesday 1st July 2020


Ring Rows
  • ·       3 sets of 8

Arm Bar stretch
  • ·       4 each side, alternating

WOD (not for time)
  • ·       27 ½ Bodyweight Back Squats
  • ·       12 Strict Pull Ups
  • ·       21 ½ BW Back Squats
  • ·       9 Strict Pull Ups
  • ·       15 ½ BW Back Squats
  • ·       6 Strict Pull Ups
  • ·       9 ½ BW Back Squats
  • 3 Strict Pull Ups

Monday, June 29, 2020

Tuesday 30th June 2020



Push Press
  • ·       5 sets of 3

6 Rounds
  • ·       9 Deadlifts (100/65)
  • ·       12 Pistols (single leg squat)
  • ·       Sprint 40m


Sunday, June 28, 2020

Monday 29th June 2020



Glute Bridges
  • ·       4 sets of 15
  • ·       Weighted if possible

Good Mornings
  • ·       4 sets of 12


AMAP 20 mins
  • ·       10 DB Snatches (alternating arms)
  • ·       12 Push Ups
  • ·       14 Toes to bar


Friday, June 26, 2020

Saturday 27th June 2020



AMRAP 20mins
  • ·       10 Pull Ups
  • ·       15 KB Swings
  • ·       20 Goblet Squats
  • ·       Run 400m


Thursday, June 25, 2020

Friday 26th June 2020



Sumo Deadlift
  • ·       5-5-3-3


15-12-9, Rest 30 secs, 9-12-15
  • ·       Hang Power Clean & Press
  • ·       Burpees




Wednesday, June 24, 2020

Thursday 25th June 2020



5 Rounds (not for time)
  • ·       Row 300m
  • ·       20 Wall Ball shots

Rest as required

DB Bench Press
  • ·       4 sets of 8


Tuesday, June 23, 2020

Wednesday 24th June 2020



300
  • ·       25 Pull Ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push Ups
  • ·       50 Squat Jumps
  • ·       50 Floor Wipers (60/40)
  • ·       50 KB or DB Clean & Press
  • ·       25 Pull Ups


Monday, June 22, 2020

Tuesday 23rd June 2020



Ring Rows
  • ·       3 x 10

DB Rows
  • ·       2 x 5 each arm


The Chief

5 x 3 minute AMRAP (rest 1 min between each)
  • ·       3 Power Cleans (60/40)
  • ·       6 Push Ups
  • ·       9 Squats



Sunday, June 21, 2020

Monday 22nd June 2020



Push Press
  • ·       4 stets of 4


Annie
50-40-30-20-10
  • ·       Double Unders
  • ·       Sit Ups

Sub singles x 2 or jumping jacks for DUs

Friday, June 19, 2020

Saturday 20th June 2020



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

Scale as required – less rounds, less reps or both

Thursday, June 18, 2020

Friday 19th June 2020



Sumo Deadlift
  • ·       3 sets of 8

Ring Rows
  • ·       3 sets of 5


AMRAP 14mins
  • ·       20 Single arm KB Swings (10 each)
  • ·       20 Twists
  • ·       20 Goblet Squats
  • ·       Farmers walk


Wednesday, June 17, 2020

Thursday 18th June 2020



Pull Ups
  • ·       4 sets of 4
  • ·       Anything that pulls your body upwards any amount is ok

DB Bicep curls
  • ·       4 sets of 6


24-21-18-15-12-9-6-3
  • ·       DB Clean & Jerks
  • ·       Dips


Tuesday, June 16, 2020

Wednesday 17th June 2020



Deadlifts
  • ·       5 sets of 5
  • ·       No more than 70% of previous 5RM
  • ·       2-3 warm up sets


Tabata
8 rounds of each exercise – 20secs work, 10secs rest
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats
  • ·       Shuttle run

Rest between exercises

Monday, June 15, 2020

Tuesday 16th June 2020



Strict Press
  • ·       4 sets of 5


6 Rounds
  • ·       10 Push Press
  • ·       12 Burpees
  • ·       14 Goblet Squats


Sunday, June 14, 2020

Monday 15th June 2020


Back Squats
  • ·       3 sets of 8


AMRAP 14 mins
  • ·       20 DB Snatches (Alternating arms)
  • ·       15 Push Ups
  • ·       10 Toes to bar







Friday, June 12, 2020

Saturday 13th June 2020



5 Rounds
  • ·       16 Sumo Deadlift High Pulls (KB)
  • ·       16 KB Swings
  • ·       16 Push Ups
  • ·       16 Twists
  • ·       Run 40m


Thursday, June 11, 2020

Friday 12th June 2020



Glute Bridges
  • ·       4 sets of 15


5 Rounds
  • ·       Run 400m
  • ·       10 Push Ups
  • ·       20 Squats
  • ·       20 DB Presses (10 each arm)


Tuesday, June 9, 2020

Wednesday 10th June 2020



EMOM 18 mins
  • ·       12 DB Cleans
  • ·       10 Overhead Lunges (DB)
  • ·       8 Push Ups

Modify reps to suit

Run
  • ·       3 x 200m


Monday, June 8, 2020

Tuesday 9th June 2020



Bent over rows (DB)
  • ·       4 sets of 12

6 Rounds
  • ·       12 DB Snatches (right arm)
  • ·       12 DB Thrusters (right)
  • ·       24 Sit Ups
  • ·       12 DB Snatches (left)
  • ·       12 DB Thrusters (left)


Sunday, June 7, 2020

Monday 8th June 2020



3 Rounds
  • ·       Run 400m
  • ·       21 Squats
  • ·       12 Burpees

·        
3 Rounds
1min at each exercise

  • ·       Wall Squat – back to wall.
  • ·       Plank – lift one arm or leg to make it harder, opposite arm & leg even more difficult.
  • ·       Hollow – upside down plank
  • ·       Dip hold


Friday, June 5, 2020

Saturday 6th June 2020



AMRAP 20mins
  • ·       10 Band Presses
  • ·       10 Crunches
  • ·       10 Step Ups
  • ·       Run 200m


Thursday, June 4, 2020

Friday 5th June 2020



4 - 6 Rounds
  • ·       10 Glute bridges
  • ·       20 Mountain Climbers
  • ·       20 Dips
  • ·       20 Knees to elbow – on hands & knees, crunch in to bring your elbow to the opposite knee
  • ·       10 Squat Jumps – wide stance, touch ground & jump up
  • ·       20 Reverse lunges
  • ·       10 Push Ups
  • ·       10 Side planks, lifting & lowering hips
  • ·       10 Toe touches – wide stance & touch opposite arm to toes, alternating.


Wednesday, June 3, 2020

Thursday 4th June 2020



AMRAP 12mins
  • ·       10 KB Swings
  • ·       10 Sump Deadlift High Pulls (KB)
  • ·       10 KB Twists

Rest 3 mins

27-21-15-9
  • ·       Goblet Squats (KB)
  • ·       Push Ups


Tuesday, June 2, 2020

Wednesday 3rd June 2020 (10 more days)



Ascending ladder for 12 minutes
  • ·       Squats
  • ·       Push Ups
  • ·       3 of each, then 6, 9, 12 increasing by 3 each set
  • ·       How far can you get in 12 minutes


Rest

5 Rounds
  • ·       Run 200m
  • ·       30 Jumping Jacks
  • ·       30 Step Ups


Monday, June 1, 2020

Tuesday 2nd June 2020



Good Mornings (bands)
  • ·       4 sets of 12
  • ·       Stand tall, rest & release between sets

Bicep Curls
  • ·       4 sets of 12 each arm
  • ·       Slow them down to make them harder

Tricep Dips
  • ·       4 sets of 12 on seats

Press
  • ·       4 sets of 12 each arm

Band Twists
  • ·       4 x 12

Band Pulls (standing, squeeze shoulder blades)
  • ·       4 x 12
  • Take a short stretch, release and rest between sets.

Finisher
3 Rounds
  • ·       20 Jumping Jacks
  • ·       20 Mountain Climbers
  • ·       20 Lunges