Friday 30th October 2020

 

Kelly

5 Rounds

• ·       Run 400m
• ·       30 Box Jumps
• ·       30 Wall Ball

Thursday 29th October 2020

 

Bench Press

• ·       4 sets of 3 reps

Deadlift

• ·       4 sets of 3 reps

AMRAP 6 mins

• ·       4 DB Snatches
• ·       8 Burpees

Wednesday 28th October 2020

 

4 Rounds

• ·       4 Wall Climbs
• ·       15 Thrusters (40/30)
• ·       15 V Sits
• ·       15 Sumo Deadlift High Pulls (24/16 – KB)
• ·       15 Hand Release Push Ups
• ·       3 Bar Muscle Ups (Alt – Pull ups & dips)

Tuesday 27th October 2020

 

Double KB Clean & Press

• ·       5 sets of 3 reps

10 to 1

• ·       Deadlift (70/55)
• ·       Burpees

Finisher

• Row 3 x 250m
• or Bike 3 x 400m

Monday 26th October 2020

 

Front Squats

• ·       5 Sets of 4 reps

AMRAP 16 mins

• ·       10 Pull Ups
• ·       10 Push Press (DB)
• ·       10 Box jumps

Friday 23rd October 2020

 

Push Press

• ·       4 sets of 3 reps

AMRAP 18 mins

• ·       12 Goblet Squats
• ·       9 Toes to bar
• ·       6 Dips
• ·       3 Burpees

Thursday 21st October 2020

 

CrossFit Total

3 attempts at each of:

• ·       Back Squat
• ·       Strict Press
• ·       Deadlift

There will be a warm up and appropriate practice lifts, then you commit to 3 attempts for each exercise.

This is an attempt to find your 1 rep max left, a measure of strength. If you are newer and worried about getting under heavy weight we’ll change it  little but you’ll still get a strength workout by the time we’ve dome warm ups and lifts etc.

Wednesday 21st October 2020

 

300 and some

• ·       Run 400m
• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 DB Snatches
• ·       50 Walking Lunges
• ·       50 KB Swings
• ·       50 Floor Wipers
• ·       25 Pull Ups
• ·       Run 400m

Tuesday 20th October 2020

 

Thrusters (from rack)

• ·       5-3-2-1-1-1-1

5 Rounds

• ·       10 Power Clean & Press (50/30)
• ·       10 Box Jumps
• ·       30 Double Unders

Monday 19th October 2020

 

Ring Rows

• ·       4 sets of 12

Strict Pull Ups

• ·       3 sets of 5

3 Rounds of

21-15-9 (this is 1 round)

• ·       Squats
• ·       Push Ups

Rest 1 min between rounds

Saturday 17th October 2020

 

5 Rounds

• ·       10 Deadlifts (80/55)
• ·       15 Sit Ups
• ·       20 Walking Lunges
• ·       Sprint 100m

Friday 16th October 2020

 

Glute Bridges

• ·       5 x 10

DB Bench Press

• ·       4 sets of 12

3 Rounds

• ·       Run 400m
• ·       15 DB Clean & Press
• ·       12 Box Jumps
• ·       9 Pull Ups

Thursday 14th October 2020

 

Weighted Pull Ups (or variation)

• ·       4 Sets of 3 reps

5 Rounds

• ·       15 Snatches (30/20)
• ·       10 Push Ups

Run or Row

• ·       3 x 400m
• ·       Rest as required between sets

Wednesday 14th October 2020

 

Back Squats

• ·       5-3-3-2-2-1-1

4 Rounds

• ·       Run 50m
• ·       30 Squats
• ·       20 KB Swings
• ·       10 Push Press (KB)

Tuesday 13th October 2020

 

Mary

AMRAP 20 mins

• ·       5 Handstand Push Ups
• ·       10 Pistols (single leg squats)
• ·       15 Pull Ups

Monday 12th October 2020

 

Sumo Deadlift

• ·       5 sets of 4 reps

WOD

100m Farmers walk

Then 3 rounds of:

• ·       10 Burpees
• ·       10 Box Jumps
• ·       10 Sit Ups
• ·       10 Reverse Lunges

100m Farmers walk to finish

Saturday 10th October 2020

 

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knee to elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

Friday 9th October 2020

 

Reverse Hyper (on plyo box)

• ·       4 sets of 8 reps

Devils Press

• ·       3 sets of 4

AMRAP 7 mins

• ·       10 Power Snatches
• ·       4 Shoulder to bar pull ups
• ·       4 Dips

Rest 3 mins

AMRAP 7 mins

• ·       5 Thrusters
• ·       3 Burpees
• ·       Sprint 50m

Thursday 8th October 2020

 

Linda 

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

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

Wednesday 7th October 2020

 

Pause Front Squats

• ·       6 sets of 2 reps
• ·       Pause at bottom before rising

21-15-9

• ·       Wall Ball
• ·       Oblique Crunches
• ·       Pull Ups
• ·       Run 400m after each set & to finish

Tuesday 6th October 2020

 

Strict Press

• ·       4 sets of 2 reps

5 Rounds

• ·       12 Plate Sit Ups (15/10)
• ·       12 Push Ups
• ·       12 Overhead Lunges (Plate 15/10)
• ·       12 Step Ups

Saturday 3rd October 2020

 

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round).Count total reps completed including calories on rower.

Friday 2nd October 2020

 

Push Press

• ·       4 sets of 4 reps

Split Jerk

• ·       3 sets of 2 reps

4 Rounds

• ·       12 DB Snatches (alt)
• ·       9 Dips
• ·       25m Farmers Walk (driveway & put KB on grass)
• ·       Run 150m
• ·       25m Farmers Walk (back to gym)