Thursday, July 30, 2020

Friday 31st July 2020


Push Press

  • ·       3 sets of 3

15-12-9

  • ·       Deadlift (70/45)
  • ·       Crunch
  • ·       Run 40m

Rest 1min

12-9-6

  • ·       Deadlift
  • ·       Crunch
  • ·       Run 40m

Rest 1min

9-6-3

  • ·       Deadlift
  • ·       Crunch
  • ·       Run 40m


Wednesday, July 29, 2020

Thursday 30th July 2020



Arm Bar
  • ·       3 sets of 5 each arm

DB Rows
  • ·       3 sets of 10 each arm

AMRAP 17 Mins
  • ·       12 Step Ups
  • ·       6 Dips
  • ·       40m Farmers walk


Tuesday, July 28, 2020

Wednesday 29th July 2020



Back Squats
  • ·       4 sets of 6 reps

4 Rounds
  • ·       30 Squats
  • ·       20 KB Swings (24/16)
  • ·       10 Toes to Bar
  • ·       Run 200m


Monday, July 27, 2020

Tuesday 28th July 2020


Mobility

DT
5 Rounds
  • ·       12 Deadlifts (70/45)
  • ·       9 Hang Power Cleans
  • 6 Push Jerks

Sunday, July 26, 2020

Monday 27th July 2020



DB Floor Press
  • ·       4 sets of 10

Tabata
8 Rounds each exercise – 20secs work, 10secs rest.
  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats


Tuesday, July 21, 2020

Wednesday 22nd July 2020



KB Deadlifts
  • ·       3 Sets of 15


AMRAP 17 mins
  • ·       4 Handstand Push Ups
  • ·       8 Single Leg Squats (Pistols)
  • ·       12 Pull Ups

Yes we have plenty of options if you can’t do something.

Monday, July 20, 2020

Tuesday 21st July 2020



Front Squats
  • ·       4 sets of 4

5 Rounds
  • ·       12 Overhead Lunges (DB – 20/15)
  • ·       12 Renegade rows
  • ·       12 Box Jumps

Finisher
  • ·       3 sets of car park suicide sprints


Sunday, July 19, 2020

Monday 20th July 2020



Strict Press
  • ·       5 sets of 2 reps (5x2)

Pull Ups
  • ·       4 x 4

21-18-15-12-9
  • ·       KB Swings (24/16)
  • ·       Push Ups
  • ·       Sit Ups


Friday, July 17, 2020

Saturday 18th July 2020



Ralph

4 Rounds
  • ·       8 Deadlifts (110/85)
  • ·       16 Burpees
  • ·       6 Shoulder to bar pull ups
  • ·       Run 600m


Thursday, July 16, 2020

Friday 17th July 2020



Zercher Squats
  • ·       3 Sets of 3 reps

3 Sets
  • ·       2 Hang Power Cleans
  • ·       2 Hang Squat Cleans


AMRAP 12 mins
  • ·       6 Hang Power Cleans
  • ·       6 Front Squats
  • ·       12 KB Twists


Wednesday, July 15, 2020

Thursday 16th July 2020



Dirty Thirty
  • ·       30 Box jumps (step ups)
  • ·       30 Sumo Deadlift High Pulls (KB)
  • ·       30 KB Swings (16/12)
  • ·       30 Jumping Pull Ups (Ring Rows)
  • ·       30 Crunches
  • ·       30 Push Press (20/15- DB)
  • ·       30 Lunges
  • ·       30 Wall balls
  • ·       30 Burpees
  • ·       30 Double Unders


Tuesday, July 14, 2020

Wednesday 15th July 2020


Glute Bridges
  • ·       4 sets of 15

Deadlift
  • ·       4 sets of 4

4 Rounds (untimed)
  • ·       Row 250m
  • ·       20 Knee Raises
  • ·       20 Box step overs
  • Rest as required between rounds

Monday, July 13, 2020

Tuesday 14th July 2020



Chin Ups
  • ·       5 sets of 5


20-18-16-14-12-10-8-4-2
  • ·       DB Clean & Press (22.5/15)
  • ·       Double Unders

Sub single skips x2 for DUs

Sunday, July 12, 2020

Monday 13th July 2020



Back Squats
  • ·       5 sets of 5 (5x5)

6 Rounds
  • ·       50 Squats
  • ·       20 Push Ups


Friday, July 10, 2020

Saturday 11th July 2020



Wood

5 Rounds
  • ·       Run 400m
  • ·       10 Burpee box jumps
  • ·       10 Sumo Deadlift High Pulls (40/30)
  • ·       10 Thrusters (40/30)

Lots of scaling options here.

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Thursday, July 9, 2020

Friday 10th July 2020


Deadlift
  • ·       6-6-6-6

4 Rounds
  • ·       4 Wall Climbs (sub DB Press)
  • ·       4 Inchworms

Finisher
  • ·       3 Shuttle sprints (untimed)
  • ·       4 lengths of car park (up & back twice)

Rest as required between sprints 

Wednesday, July 8, 2020

Thursday 7th July 2020



Cindy

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

Scale as required

Tuesday, July 7, 2020

Wednesday 8th July 2020



Back Squats
  • ·       4-4-4-4

DB Bench Press
  • ·       8-8-8-8

15-12-9
  • ·       Deadlift (60/40)
  • ·       Push Press (DB – 22.5/15)


Monday, July 6, 2020

Tuesday 7th July 2020



Turkish Get Ups
  • ·       3 Each side

WOD
  • ·       25 Pull Ups
  • ·       50 Push Ups
  • ·       50 KB Twists (24/16)
  • ·       50 KB Swings
  • ·       50 Sit Ups
  • ·       50 Lunges
  • ·       25 Burpees


Sunday, July 5, 2020

Monday 6th July 2020



Push Press
  • ·       4-4-4-4

Chin Ups (reverse grip)
  • ·       5-5-5-5

AMRAP 15 mins
  • ·       8 Wall Ball
  • ·       8 Dips (rings or bench)
  • ·       8 Crunches
  • ·       Car park sprint


Friday, July 3, 2020

Saturday 4th July 2020



Schmalls (mod)

Run 800m
Then 2 Rounds of:
  • ·       25 Burpees
  • ·       20 Pull Ups
  • ·       15 One legged squats
  • ·       10 HB Swings
  • ·       5 Handstand push ups

Then Run 800m to finish

Thursday, July 2, 2020

Friday 3rd July 2020



Deadlift
  • ·       3 sets of 3


AMRAP 12 mins
  • ·       10 Single arm KB swings (L)
  • ·       10 Single arm KB swings (R).
  • ·       20 Overhead Lunges
  • ·       20 Russian Twists (KB)


Row
  • ·       3 x 50 calories
  • ·       Option – bike 3 x 60cals


Wednesday, July 1, 2020

Thursday 2nd July 2020



5 Sets (untimed)
  • ·       3 Snatch grip deadlifts
  • ·       3 Hang Power Snatches
  • ·       3 Power Snatches


Isabel (1/2 RX Weight)
  • ·       30 Snatches (30/20)

Rest 3 mins

5 Rounds
  • ·       Sprint 40m
  • ·       5 Box Jumps
  • ·       5 Wall Ball

Rest 3 mins

12-9-6
  • ·       Thrusters (30/20)
  • ·       Burpees