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)

Tuesday, September 15, 2020

Wednesday 16th September 2020

 

DB Bench Press

  • ·       3 sets of 5 Reps

 

Cindy

AMRAP 20 mins

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

Monday, September 14, 2020

Tuesday 15th September 2020

 

Front Squats

  • ·       4 sets of 3 reps

15-12-9

  • ·       Deadlifts
  • ·       Sit Ups
  • Rest 1 min

12-9-6

  • ·       Front Squats
  • ·       Toes to bar

Rest 1 min

9-6-3

  • ·       Thrusters
  • ·       Push Ups

Sunday, September 13, 2020

Monday 14th September 2020

 

4 Sets

  • ·       4 Push Press
  • ·       4 Push Ups

4 Rounds

  • ·       20 Pull Ups
  • ·       20 Russian KB Swings (24/16)
  • ·       20 Overhead Lunges (15/10)
  • ·       Run 200m

Friday, September 11, 2020

Saturday 12th September 2020

 

Filthy Fifty

  • ·       50 Box jumps (24/20)
  • ·       50 Jumping pull-ups
  • ·       50 Kettlebell swings (16/12)
  • ·       Walking Lunge, 50 steps
  • ·       50 Knees to elbows
  • ·       50 Push press (20/15)
  • ·       50 Back extensions
  • ·       50 Wall ball shots (20/14)
  • ·       50 Burpees
  • ·       50 Double unders

Options

  • ·       Dirty Thirty (30 reps)
  • ·       Many more for each exercise, just ask.

Thursday, September 10, 2020

Friday 11th September 2020

 

Renegade Rows

  • ·       3 sets of 5 each arm

DB Curls

  • ·       3 sets of 10 alternating arms

AMRAP 15mins

  • ·       20 Jumping Jacks
  • ·       10 Oblique Crunches
  • ·       10 Shoulder taps (plank position, tap shoulders with opposite arm)
  • ·       Run 50m

Wednesday, September 9, 2020

Thursday 10th September 2020

 

Mobility

Deadlift

  • ·       4 sets of 4 reps

Bench Press

  • ·       4 sets of 4 reps

3 Rounds (untimed)

  • ·       12 Mountain Climbers
  • ·       12 Ring Rows
  • ·       12 Step Ups

Tuesday, September 8, 2020

Wednesday 9th September 2020

 

Press Complex – 4 sets of:

  • ·       2 Strict Press
  • ·       2 Push Press
  • ·       2 Push Jerks

Take the bar from the rack & do each of the presses consecutively (6 presses) before re-racking the bar.


21-15-9

  • ·       Thrusters (40/30)
  • ·       Burpees

Monday, September 7, 2020

Tuesday 8th September 2020

 

EMOM 8 minutes

  • ·       2 Hang Power Cleans
  • ·       2 Power Cleans
  • ·       2 Push Jerks
  • ·       2 Squat Cleans

Death by Clean & Jerk – 20 minutes

  • ·       Perform 1 Clean & Jerk in the first minute
  • ·       Rest, the remaining time
  • ·       Increase reps by 1 each minute (1,2,3,4…)
  • ·       Rx weights 60kg & 40kg

Sunday, September 6, 2020

Monday 7th September 2020

 

Back Squats

  • ·       4 sets of 4 reps

Helen

3 Rounds

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

Friday, September 4, 2020

Saturday 5th September 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

Thursday, September 3, 2020

Friday 4th September 2020

 

Glute Bridges

  • ·       3 sets of 8 reps

AMRAP 3 mins – 5 sets, rest 1min between sets

  • ·       5 Push Ups
  • ·       10 Sit Ups
  • ·       15 Squats
  • ·       Run 50m (driveway)

Wednesday, September 2, 2020

Thursday 3rd September 2020

 

Wide grip Deadlifts

  • ·       3 sets of 4 reps

 

EMOM 10 mins

  • ·       1 Snatch grip deadlift
  • ·       1 Hang Power Snatch
  • ·       1 Power snatch (from floor)
  • ·       1 Overhead squat
  • ·       1 Squat snatch

 

AMANDA

9-7-5

  • ·       Muscle Ups
  • ·       Snatches (60/40)

Tuesday, September 1, 2020

Wednesday 2nd September 2020

 

Front Squat to Press to Thruster

  • ·       3 sets of 2 reps

3 Rounds

  • ·       Run 200m
  • ·       10 Chest to Bar Pull Ups
  • ·       10 Hang Power Clean & Press
  • ·       10 Hand Release Push Ups