Friday 3rd December 2021

 

Back Squats

• ·       5 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit ups

Thursday 2nd December 2021

 

Arm Bar Stretch

• ·       3 x 3 each arm

10 Rounds

• ·       4 Floor wipers
• ·       8 Pull Ups
• ·       12 Push ups
• ·       16 Squats

Wednesday 1st December 2021

 

The Bear Complex

5 Rounds

1 Round consists of 7 unbroken sets:

·         Power Clean

·         Front Squat

·         Push Press

·         Back Squat

·         Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take around 30 minutes to complete.

Tuesday 30th November 2021

 

DB Rows

• ·       4 x 5 Reps

DB Bench Press

• ·       4 x 12 Reps

20-18-16-14-12-10

• ·       KB Swings (24/16)
• ·       Russian Twists

·       2 wall climbs between sets

Monday 29th November 2021

 

Deadlift

• ·       10-8-6-4-4-4

AMRAP 15 mins

• ·       15 Goblet Squats
• ·       20 Step Ups
• ·       25 Double Unders (50 skips)

Friday 26th November 2021

 

KB Windmills

• ·       4 x 4 each side

Amanda

9-7-5

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

For Muscle Ups, sub, transitional progressions or pull ups & ring dips. Lots of variations for this.

Thursday 25th November 2021

 

Front Squats

• ·       8-6-4-2-2-2

8 Rounds

• ·       8 Wall Ball
• ·       8 Toes to Bar

Wednesday 24th November 2021

 

Bench Press

• ·       3 sets of 3 reps

Push Press

• ·       3 sets of 3 reps

3 Rounds

• ·       10 Hang Power Cleans
• ·       10 Burpees over bar
• ·       Sprint driveway

Tuesday 23rd November 2021

 

4 sets of 8 reps

• ·       Ring Push Ups & Jumping Pull Ups

EMOM 15 mins

• ·       6 Power Snatches
• ·       3 Overhead Squats

Saturday 20th November 2021

 

Hope

3 Rounds

• ·       Burpees
• ·       Power Snatch (35/20)
• ·       Box Jumps
• ·       Thruster (35/20)
• ·       Chest to Bar Pull Ups

Fight Gone Bad format - one minute at each exercise for max reps. On the call of “rotate”, immediately move to the next exercise. Rest 1 minute after all 5 exercise are done.

There a are too many variations and options to this to mentions so don’t be scared, give it a go.

Friday 19th November 2021

 

Band Good Mornings

• ·       5 x 15 reps

Strict Pull Ups

• ·       5 x 6 reps

Ascending Ladder for 8 mins

• ·       2 Squats
• ·       2 Push ups

Increase by 2 reps each round until the 8 min time cap

Thursday 18th November 2021

 

Bench Press

• ·       10-8-6-4

8 Rounds

• ·       8 DB Clusters (Squat clean thrusters)
• ·       8 Crunch knee to opposite elbow
• ·       8 Box Jumps

Wednesday 17th November 2021

 

Back Squats

• ·       12-9-6-3

Gwen

15-12-9

• ·       Clean & Jerk

·       Touch & go on floor only, no reset between reps

·       Rest as required between sets

Tuesday 16th November 2021

 

Double DB Squat Clean & Press

• ·       4 sets of 6-10 reps

AMRAP 12 Mins

• ·       8 Pull Ups
• ·       12 Push ups
• ·       16 Squats
• ·       Sprint 100m

Monday 15th November 2021

 

Deadlift

• ·       10-8-6-4-2

3 Rounds

• ·       Run 500m
• ·       15 Sumo Deadlift High Pulls
• ·       12 Chin Ups

Saturday 13th November 2021

 

WOD

Run 500m

Then 4 rounds

• ·       15 Wall Ball
• ·       15 Crunches elbow to opposite knee
• ·       15 Push Ups
• ·       15 Mountain Climbers

Run 500m to finish

Friday 12th November 2021

 

5 cycles of 3min AMRAP

• ·       3 Burpees
• ·       6 DB Snatches (22.5/15)
• ·       9 Box Jumps

Rest 1 min between rounds

Thursday 11th November 2021

 

Deadlift

• ·       2 x 5 reps
• ·       2 x 3 reps
• ·       2 x 2 reps

4 Rounds

• ·       30 Squats
• ·       20 KB Swings (20/12)
• ·       10 KB Presses

Wednesday 10th November 2021

 

Mary

AMRAP 20 mins

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

Tuesday 9th November 2021

 

Bench Press

• ·       5 sets of 2 reps

6 Rounds

• ·       Sprint 100m
• ·       10 Hang Power Cleans (50/30)
• ·       10 Push Jerks

Monday 8th November 2021

 

Strict Press

• ·       3 sets of 4 reps

Push Press

• ·       3 Sets of 4reps

Front Squats

• ·       3 Sets of 4 reps

21-15-9

• ·       KB Swings (24/16)
• ·       Sit ups

Saturday 6th November 2021

 

Wood

5 Rounds

• ·       Run 400m
• ·       10 Burpee Box Jumps
• ·       10 Sumo Deadlift High Pulls (40/25)
• ·       10 Thrusters (40/25)
• ·       Rest 1 minute

Friday 5th November 2021

 

Deadlift

• ·       5 x 4 reps

 

Intervals – 4 rounds each of 40/20

• ·       Squats
• ·       Sit Ups
• ·       Push ups
• ·       Skipping

Rest 1 min between sets

Thursday 4th November 2021

 

Renegade Rows

• ·       3 x 8 reps each arm

DB Bench Press

• ·       4 x 4 reps

Elizabeth

21-15-9

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

Wednesday 3rd November 2021

 

Strict Pull Ups

• ·       5 sets of 5 reps

300

• ·       25 Pull Ups
• ·       50 Deadlifts
• ·       50 Push Ups
• ·       50 Wall Ball
• ·       50 Floor Wipers
• ·       50 KB Clean & Press
• ·       25 Pull Ups

Tuesday 2nd November 2021

 

DB Rows

• ·       4 x 12 reps

Band Twists

• ·       4 x 8 reps each side

6 Rounds

• ·       5 Hand Release Push Ups
• ·       10 DB Lunges
• ·       15 KB deadlifts
• ·       Farmers walk

Monday 1st November 2021

 

AMRAP 20mins

• ·       12 Box Jumps
• ·       12 Russian KB Swings (24/16)
• ·       Sprint 100m

Saturday 30th October 2021

 

Mobility with Lynn

Time to mobilise, get flexible & move better.

Friday 29th October 2021

 

EMOM 14 mins

• ·       4 Deadlifts

  ·       3 Hang Power Cleans

  ·       2 Squat Cleans

  ·       1 Split Jerk

Thursday 28th October 2021

 

Bench Press

• ·       4 x 3 reps

Back Squats

• ·       5 x 3 reps

AMRAP 8 mins

• ·       8 DB Snatches (22.5/15)
• ·       8 Box Jump Overs

Wednesday 27th October 2021

 

4 Rounds

• ·       3 Wall Walks
• ·       15 Thrusters (40/30)
• ·       15 V Sits
• ·       15 Sumo Deadlift High Pulls (40/30)
• ·       15 Sit Ups
• ·       3 Bar Muscle Ups (sub pull ups & dips)

Tuesday 26th October 2021

 

Double KB Clean & Press

• ·       5 x 3 reps

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

• ·       Deadlift (70/45)
• ·       Burpees

Sprint driveway between sets

Monday 25th October 2021

 

Front Squats

• ·       5 x 4 reps

AMRAP 15mins

• ·       10 Pull Ups
• ·       10 Push Press (30/20)
• ·       10 Hand Release Push Ups

Saturday 23rd October 2021

 

Whitten (mod)

5 Rounds

• ·       22 KB Swings
• ·       22 Box Jumps
• ·       Run 400m
• ·       22 Sit ups
• ·       22 Wall Ball Shots

Scaling options:

• ·       3-4 Rounds
• ·       Run 200m
• ·       Reduce reps

Friday 22nd October 2021

 

3 Rounds

• ·       50 Goblet Squats
• ·       40 DB Snatches
• ·       30 Sumo Deadlifts (KB)
• ·       20 Overhead Lunges (Plate)
• ·       Farmers walk

Finisher

• ·       Row – 3 x 250m

Thursday 21st October 2021

 

Strict Press

• ·       3-3-3

Push Press

• ·       3-3-3

Push Jerk

• ·       3-3-3

WOD

50-40-30-20-10

• ·       KB Swings

25-20-15-10-5

• ·       Toes to Bar

Wednesday 20th October 2021

 

Turkish Get ups

• ·       4 each side

6 Rounds

• ·       Run 50m
• ·       25 Double Unders
• ·       20 KB Clean & Jerks
• ·       10 Box Jumps
• ·       5 Ring Dips

Tuesday 19th October 2021

 

Good Mornings

• ·       3-3-3-3-3

Overhead Squats

• ·       3-3-3-3-3

AMRAP 10 mins

• ·       20 Jumping Jacks
• ·       10 Burpees