Thursday, December 2, 2021

Friday 3rd December 2021

 

Back Squats

  • ·       5 x 3 reps

Annie

50-40-30-20-10

  • ·       Double Unders
  • ·       Sit ups

Wednesday, December 1, 2021

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

Tuesday, November 30, 2021

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.

Monday, November 29, 2021

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

Sunday, November 28, 2021

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)

Thursday, November 25, 2021

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.

Wednesday, November 24, 2021

Thursday 25th November 2021

 

Front Squats

  • ·       8-6-4-2-2-2

8 Rounds

  • ·       8 Wall Ball
  • ·       8 Toes to Bar

Tuesday, November 23, 2021

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

Monday, November 22, 2021

Tuesday 23rd November 2021

 

4 sets of 8 reps

  • ·       Ring Push Ups & Jumping Pull Ups

EMOM 15 mins

  • ·       6 Power Snatches
  • ·       3 Overhead Squats

Friday, November 19, 2021

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.

Thursday, November 18, 2021

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

Wednesday, November 17, 2021

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

Tuesday, November 16, 2021

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

Monday, November 15, 2021

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

Sunday, November 14, 2021

Monday 15th November 2021

 

Deadlift

  • ·       10-8-6-4-2

3 Rounds

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

Friday, November 12, 2021

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

Thursday, November 11, 2021

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


Wednesday, November 10, 2021

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

Tuesday, November 9, 2021

Wednesday 10th November 2021

 

Mary

AMRAP 20 mins

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

Monday, November 8, 2021

Tuesday 9th November 2021

 

Bench Press

  • ·       5 sets of 2 reps

6 Rounds

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

Sunday, November 7, 2021

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

Friday, November 5, 2021

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

Thursday, November 4, 2021

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

Wednesday, November 3, 2021

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

Tuesday, November 2, 2021

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

Monday, November 1, 2021

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

Sunday, October 31, 2021

Monday 1st November 2021

 

AMRAP 20mins

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

Friday, October 29, 2021

Thursday, October 28, 2021

Friday 29th October 2021

 

EMOM 14 mins

  • ·       4 Deadlifts

    ·       3 Hang Power Cleans

    ·       2 Squat Cleans

    ·       1 Split Jerk

Wednesday, October 27, 2021

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

Tuesday, October 26, 2021

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)


Monday, October 25, 2021

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

Sunday, October 24, 2021

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

Friday, October 22, 2021

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

Thursday, October 21, 2021

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

Wednesday, October 20, 2021

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

Tuesday, October 19, 2021

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

Monday, October 18, 2021

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