Monday, August 31, 2020

Tuesday 1st September 2020

 

DB Curl to Arnold Press

  • ·       3 sets of 10 reps

AMRAP 18 mins

  • ·       12 Sumo Deadlift High Pulls (KB)
  • ·       12 KB Swings
  • ·       12 Box Jumps

Friday, August 28, 2020

Saturday 29th August 2020

 

5 Rounds

  • ·       200m Plate carry
  • ·       12 Shoulder to Overhead
  • ·       12 Box jumps
  • ·       12 Sumo Deadlift high pulls

Thursday, August 27, 2020

Friday 28th August 2020

 

Push Press

  • ·       3 Sets of 6 Reps

AMRAP 15mins

  • ·       10 Wall Ball
  • ·       10 DB Snatches (5 each arm)
  • ·       10 Goblet Squats (DB)
  • ·       Run 100m

Wednesday, August 26, 2020

Thursday 27th August 2020

 

Wide Grip Deadlift

  • ·       4 sets of 4 reps

WOD

  • ·       20 Pull Ups
  • ·       40 Push Ups
  • ·       40 KB Twists
  • ·       40 KB Swings
  • ·       40 Knee Raises
  • ·       40 Reverse Lunges
  • ·       20 Burpees

Tuesday, August 25, 2020

Wednesday 26th August 2020

 

Chin Ups (reverse grip)

  • ·       5 sets of 5reps

DB Press

  • ·       4 sets of 8reps

Box Squats

  • ·       4 sets of 8 reps

50-40-30-20-10

  • ·       Sit Ups
  • ·       Run 50m between sets carrying a weight plate

Monday, August 24, 2020

Tuesday 25th August 2020

 

Back Squats

  • ·       4 sets of 3 reps

5 Rounds

  • ·       12 Lunges with KB
  • ·       24 KB Swings
  • ·       36 Double Unders
  • ·       Run 400m

Sunday, August 23, 2020

Monday 24th August 2020

 

Linda (not for time)

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

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

Friday, August 21, 2020

Saturday 22ns August 2020

 

AMRAP 18mins

  • ·       25m Farmers walk (end of drive)
  • ·       150m Run (fence)
  • ·       25m Farmers walk
  • ·       10 Box Step overs
  • ·       10 Dips
  • ·       10 Flutter kicks

Thursday, August 20, 2020

Friday 21st August 2020

 

Glute Bridges

  • ·       3 sets of 10

Band Good Mornings

  • ·       3 sets of 10

15-12-9-6

  • ·       Thrusters (40/25)
  • ·       Russian KB Swings (20/12)

Finisher

  • ·       50 sit ups

Wednesday, August 19, 2020

Thursday 20th August 2020

 

Mobility

KB Deadlifts

  • ·       12-12-12-12

Static holds – 3 x 30secs each

  • ·       Wall squat
  • ·       Plank
  • ·       Bar hang

3 Rounds

  • ·       Farmers Carry
  • ·       10 Box Step Overs
  • ·       20 Jumping Jacks

Tuesday, August 18, 2020

Wednesday 19th August 2020

 


Arm Bar

  • ·       2 sets of 2 each arm

Bent Over Rows

  • ·       5-5-5-5

10 Rounds

  • ·       10 KB or DB Swings
  • ·       10 KB or DB Snatches
  • ·       10 KB or DB Push Press
  • ·       10m Walking Lunge with KB or DB

Monday, August 17, 2020

Tuesday 18th August 2020

 


Weighted Pull Ups

  • ·       3 sets of 3 reps

Push Press

  • ·       3 sets of 8 reps

WOD

  • ·       100 squats
  • ·       80 Sit Ups
  • ·       60 Push Ups
  • ·       40 Pull Ups
  • ·       20 Hollow rocks

Sunday, August 16, 2020

Monday 17th August 2020

 


Bottoms up KB Press

  • ·       4 sets of 2 each arm

Deadlift

  • ·       5 sets of 3 reps

AMRAP 12 mins

  • ·       3 Burpees
  • ·       Sprint 30m

Friday, August 14, 2020

Saturday 15th August 2020

 


Fight Gone Bad (sort of)

3 Rounds

  • ·       DB Thrusters
  • ·       Sumo Deadlift High Pull (KB – 24/16)
  • ·       Box Jumps (20”)
  • ·       Push Press (35/20)
  • ·       Jumping Jacks

One minute at each station for max reps with one minute rest after completing each round (5 stations). Move immediately to the next exercise at the end of each minute (there is no break). Count reps for all except the row where calories are counted for a total score.

Thursday, August 13, 2020

Friday 14th August 2020

 


Seated DB Presses

  • ·       5 sets of 6 alternating arms
  • ·       Light to moderate weight

Gwen

15-12-9

  • ·       Clean & Jerk
  • ·       Touch & go, complete all the reps in the set before resting the bar on the floor.
  • ·       Rest as required between sets

Wednesday, August 12, 2020

Thursday 13th August 2020

 


Glute Bridges

  • ·       3 sets of 8

Barbell Rows

  • ·       3 sets of 5

Helen

3 Rounds

  • ·       Run 400m
  • ·       21 KB Swings (24/16)
  • ·       12 Pull Ups

Tuesday, August 11, 2020

Wednesday 12th August 2020

 

KB Cleans

  • ·       4 sets of 4 each arm

AMRAP 18 mins

  • ·       Run 50m
  • ·       12 Box Jumps
  • ·       9 Push Ups
  • ·       6 Mountain Climbers

Monday, August 10, 2020

Tuesday 11th August 2020

 


DB Rows

  • ·       3 x 3 each arm

Deadlifts

  • ·       4 sets of 6

4 Rounds

  • ·       Run 100m
  • ·       30 Lunges
  • ·       20 Pull Ups
  • ·       10 Burpees

Sunday, August 9, 2020

Monday 10th August 2020

 


Back Squats

  • ·       4 sets of 5

6 Rounds

  • ·       10 Hang Power Snatches (40/30)
  • ·       10 Push Ups
  • ·       10 Floor Wipers

Friday, August 7, 2020

Saturday 8th August 2020

 


5 Rounds

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

Thursday, August 6, 2020

Friday 7th August 2020


Turkish Get Ups

  • ·       4 each side

Bicep Curls (DB)

  • ·       3 sets of 8

Chin Ups

  • ·       3 sets of 3

EMOM 15 mins

  • ·       5 DB Snatches each arm
  • ·       10 seated crunches


Wednesday, August 5, 2020

Thursday 6th August 2020


Jackie

  • ·       Row 1k
  • ·       50 Thrusters (20/15)
  • ·       50 Pull Ups

Rest 3 mins

15-2-9

  • ·       Deadlifts (80/50)
  • ·       Burpees

Rest 3 mins

5 Rounds

  • ·       6 Hand Release Push Ups
  • ·       12 Mountain Climbers
  • ·       18 Lunges


Tuesday, August 4, 2020

Wednesday 5th August 2020


Thrusters (from rack)

  • ·       4 sets of 3

5 Rounds

  • ·       20 Russian KB Swings (24/16)
  • ·       15 Box Jumps
  • ·       10 Push Ups


Monday, August 3, 2020

Tuesday 4th August 2020


Pull Ups

  • ·       3 sets of 8

Grace

  • ·       30 Clean & Jerks (60/40)



Sunday, August 2, 2020

Monday 3rd August 2020


Mobility – Legs

Squat Therapy

DB Thrusters

  • ·       3 sets of 10

4 Rounds

  • ·       Run or row 500m
  • ·       100 Double Unders
  • ·       Rest as required between rounds