Monday 30th November 2020

 

Deadlift

1. ·       10-8-6-4-4

AMRAP 15 mins

• ·       10 Back Squats
• ·       Run 100m

Saturday 28th November 2020

 

DT

5 Rounds

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

We’re not timing this workout so treat it more like a strength session with plenty of rest, concentrating on form rather than work capacity. It will be warm & sticky so we’re taking a different approach today.
If you want to go hard & be timed just let us know.

Friday 27th November 2020

 

Windmills – KB or DB

8 Rounds (untimed)

• ·       4 Push Ups
• ·       8 Sit Ups
• ·       12 Squats

Rest

21-15-9 (untimed)

• ·       KB Deadlifts
• ·       Farmers walk between sets

Thursday 26th November 2020

 

Front Squats

• ·       8-6-4-2-2-2

8 Rounds

• ·       8 Russian KB Swings (24/16)
• ·       8 Toes to Bar
• ·       8 DB Presses (16/10)

Wednesday 25th November 2020

 

Bench Press

• ·       3 sets of 3 reps

Push Press

• ·       3 sets of 3 reps

3 Rounds

• ·       10 Hang Power Snatches (50/30)
• ·       10 Burpees
• ·       30 Double Unders

Tuesday 24th November 2020

 

Sumo Deadlifts

• ·       3 sets of 5 reps

WOD

• Run 800m (block)
• Then 4 rounds
• ·       15 Push Ups
• ·       15 Pull Ups
• ·       30 Walking Lunges

Monday 23rd November 2020

 

Renegade Rows

• ·       4 sets of 10 (5 each arm)

Strict Pull Ups

• ·       4 sets of 5 reps

Skill – KB Cleans

EMOM 15mins

• ·       8 DB Hang Power Cleans
• ·       8 DB Push Press
• ·       8 DB Squats

Sub KB’s for a little extra spice

Friday 30th November 2020

 

3 sets of 12 reps for each of

• ·       Bent over rows
• ·       Bicep curls
• ·       Jumping Pull Ups

AMRAP 15 mins

• ·       20 Wall Ball shots
• ·       Run 200m

Thursday 19th November 2020

 

Back Squats

• ·       12-9-6-3

Gwen

15-12-9

• ·       Clean & Jerks
• ·       Complete each set unbroken
• ·       Touch & go on floor only
• ·       Use the same weight for each set

Wednesday 18th November 2020

 

Bench Press

• ·       10-8-6-4

Ring Rows

• ·       4 x 12

7 Rounds

• ·       12 KB Swings (20/12)
• ·       10 Toes to Bar
• ·       8 Box Jumps

Tuesday 17th November 2020

 

DB or KB Squat Cleans

• ·       4 sets of 8 reps

AMRAP 15 mins

• ·       8 DB Snatches
• ·       12 Push Ups
• ·       16 Squats
• ·       Run 100m

Monday 16th November 2020

 

Arm Bar

• ·       3 sets of 3 reps each arm

Band Pull Downs

• ·       4 x 12 reps

Chin Ups

• ·       4 x 6 reps

WOD (untimed)

• ·       Deadlift 10-8-6-4-2
• ·       Step Ups 20-16-12-8-4

Saturday 14th November 2020

 

Jason Marks

3 Rounds

• ·       21 Pull Ups
• ·       15 Push Press (60/30)
• ·       9 Deadlifts (100/66)
• ·       Run 400m

Friday 13th November 2020

 

Push Press

• ·       5 sets of 4 reps

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

Rest

4 Rounds

• ·       Farmers walk 50m
• ·       10 Weighted step ups

Thursday 12th November 2020

 

Nancy

5 Rounds

• ·       Run 400m
• ·       15 Overhead Squats (40/30)

Wednesday 11th November 2020

 

Remembrance Day

11 Rounds

• ·       11 Single arm KB Swings – left
• ·       11 Single arm KB swings – right
• ·       11 Goblet Squats
• ·       11 Mountain Climbers

Tuesday 10th November 2020

 

Weighted Pull Ups

• ·       6 sets of 3 reps

DB Press

• ·       4 sets of 8 reps

AMRAP 15 mins

• ·       12 Box Jumps
• ·       12 Pull Ups
• ·       12 H.R. Push Ups
• ·       Run 200m

Monday 9th November 2020

 

Bench Press

• ·       4 sets of 3 reps

Deadlift

• ·       4 sets of 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit Ups

Saturday 7th November 2020

 

Open 14.4 (Mod)

AMRAP 18 mins

• ·       Run 600m
• ·       50 Toes to bar
• ·       40 Wall Ball
• ·       30 Cleans
• ·       20 Muscle Ups (Pull Ups & Dips)

Friday 6th November 2020

 

Back Squats

• ·       4 sets of 3 reps

15-12-9

• ·       Thrusters (40/30)
• ·       Burpees over bar

Rest

5 Rounds

• ·       6 Hang Power Cleans
• ·       3 Push Jerks

Thursday 5th November 2020

 

Power Clean & Jerks

• ·       5 sets of 3 reps

4 Rounds

• ·       8 Overhead sit ups (Plate overhead – 15/10)
• ·       12 Deadlifts (50/35)

Finisher

• ·       Run/Row 3 x 200m or Bike 3 x 400m
• ·       Rest 1 min between runs

Wednesday 4th November 2020

 

Band Good Mornings

• ·       3 sets of 20

5 Rounds

• ·       15 Sumo Deadlifts (KB)
• ·       12 KB Swings
• ·       9 Twists (KB)
• ·       Run 200m

Tuesday 3rd November 2020

 

Chelsea

EMOM 30 mins

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

Monday 2nd November 2020

 

Zercher Squats

• ·       4 sets of 4 reps
• ·       Use a towel in elbows to minimise discomfort

4 Rounds

• ·       15 DB Squats (DB on shoulders)
• ·       12 Hang Power Cleans (DB)
• ·       9 Push Press (DB)