Thursday, September 16, 2021

Friday 17th September 2021

 

300

  • ·       25 Pull Ups
  • ·       50 Deadlifts (60/40)
  • ·       50 Push Ups
  • ·       50 Box Jumps
  • ·       50 Floor Wipers (60/40)
  • ·       50 KB Clean & Press (16/12)
  • ·       25 Pull Ups

Wednesday, September 15, 2021

Thursday 16th September 2021

 Back Squats

  • ·       5 sets of 5 reps

3 Rounds

  • ·       Run 200m
  • ·       12 DB Snatches (Alt)
  • ·       15 Box Jumps

Rest

3 Rounds

  • ·       40 Double Unders
  • ·       16 Overhead Lunges
  • ·       12 Chin Ups

Sunday, September 12, 2021

Monday 13th September 2021

Warm Up

  • ·       Jogging – 1min
  • ·       6 side lunges, each side
  • ·       6 Inchworms
  • ·       10 Squats
  • ·       10 Shoulder taps – plank & tap shoulders with alt arms
  • ·       10 Sit Ups

DB Press

  • ·       4 x 6 reps

5 Rounds

  • ·       16 KB Swings
  • ·       16 Goblet Squats
  • ·       16 Push Ups
  • ·       16 Russian Twists (KB)
  • ·       Run Driveway

Thursday, August 12, 2021

Friday 13th August 2021

 

Glute Bridges

  • ·       3 sets of 10reps

Band Good Mornings

  • ·       3 sets of 10 reps

3 Rounds

  • ·       50m Farmers carry
  • ·       10 Box Step Overs
  • ·       20 Jumping Jacks

Wednesday, August 11, 2021

Thursday 12th August 2021

 

KB Deadlifts

  • ·       3 sets of 12 reps

Static Holds – 2 sets of 1 min each

  • ·       Wall Squat
  • ·       Plank
  • ·       Hang from bar

15-12-9-6-3

  • ·       Thrusters (30/20)
  • ·       Pull Ups

Tuesday, August 10, 2021

Wednesday 11th August 2021

 

DB Floor Press & Bent Over Rows

  • ·       4 sets of 6 reps

10 Rounds

  • ·       10 DB Swings
  • ·       10 DB Clean & Press each arm
  • ·       10 DB Waling Lunges

Monday, August 9, 2021

Tuesday 10th August 2021

 

Weighted Pull Ups

  • ·       4 sets of 3

Push Press

  • ·       3 sets of 8 reps

WOD

  • ·       100 Squats
  • ·       80 Sit Ups
  • ·       60 Push Ups
  • ·       40 Pull Ups
  • ·       20 Hollow Rocks

Sunday, August 8, 2021

Monday 9th August 2021

 

Deadlift

  • ·       5 sets of 3 reps

Bottoms Up KB Press

  • ·       3 sets of 2 each arm

AMRAP 12mins

  • ·       4 Burpees
  • ·       Sprint 40m

Thursday, August 5, 2021

Friday 06th August 2021

 

15-12-9

  • ·       DB Snatch (22.5/15)
  • ·       Pull Ups

Rest 1 min

12-9-6

  • ·       Deadlift (60/40)
  • ·       Push Ups

Rest 1 min

9-6-3

  • ·       Thrusters (40/30)
  • ·       Burpees

Wednesday, August 4, 2021

Thursday 5th August 2021

 

Arm Bar Stretch

  • ·       3 sets of 3 reps each arm

AMRAP 18mins

  • ·       12 Step Ups
  • ·       6 Dips
  • ·       Farmers walk driveway

Tuesday, August 3, 2021

Wednesday 4th August 2021

 

Bench Press

  • ·       4 sets of 4 reps

4 Rounds

  • ·       30 Squats
  • ·       20 KB Swings
  • ·       10 Toes to Bar
  • ·       Run 200m

Monday, August 2, 2021

Tuesday 3rd August 2021

 

Overhead Squats

  • ·       6 sets of 3 reps

Tabata

8 sets of each exercise – 20secs work, 10secs rest per round

  • ·       Pull Ups
  • ·       Push Ups
  • ·       Sit Ups
  • ·       Squats

Score total reps for each exercise

Sunday, August 1, 2021

Monday 2nd August 2021

 

3 sets of 8 reps alternating

  • ·       DB Floor Press
  • ·       DB Bent over rows

DT

5 Rounds

  • ·       12 Deadlifts
  • ·       9 Hang Power Cleans
  • ·       6 Push Jerks

Thursday, July 29, 2021

Friday 30th July 2021

 

Zercher Squats

  • ·       3 sets of 3 reps
  • ·       Bar is held in elbows so bring a small towel if you need some comfort

3 Sets (untimed)

  • ·       2 Hang Power Clean
  • ·       2 Hang Squat Cleans
  • ·       This is a warm up/skill to the AMRAP

AMRAP 12mins

  • ·       6 Hang Power Cleans
  • ·       6 Thrusters
  • ·       6 Pull Ups

Wednesday, July 28, 2021

Thursday 29th July 2021

 

Back Squats

  • ·       3 sets of 3 reps

 

WOD

2 Rounds

  • ·       12 Sumo Deadlift High Pulls (KB – 24/16)
  • ·       14 Goblet Squats (KB)
  • ·       16 Russian Twists (KB)

Rest 1 min

2 Rounds

  • ·       20 Single leg Deadlifts (KB, 10 each leg)
  • ·       16 Single arm swings (8 each)
  • ·       12 Renegade rows

Rest 1 Min

2 Rounds

  • ·       12 KB Snatches (6 each arm)
  • ·       10 KB Push Press (5 each arm)
  • ·       8 KB Overhead Lunges (4 each arm)

Tuesday, July 27, 2021

Wednesday 28th July 2021

 

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.

Monday, July 26, 2021

Tuesday 27th July 2021

 

Deadlifts

  • ·       4 sets of 4 reps

20-18-16-14-12-10-10-8

  • ·       DB Clean & Press
  • ·       Double Unders x2

Options – skipping, jumping jacks, other.

Sunday, July 25, 2021

Monday 26th July 2021

 

Chin Ups

  • ·       6 sets of 3 reps (weighted)

6 Rounds

  • ·       50 Squats
  • ·       25 Push ups

Friday, July 23, 2021

Saturday 24th July 2021

 

Wood

5 Rounds

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

Thursday, July 22, 2021

Friday 23rd July 2021

 

Sumo Deadlift

  • ·       4 sets of 6 reps

8 Rounds

  • ·       4 Wall climbs
  • ·       8 Mountain Climbers
  • ·       12 DB snatches (alt)

Tuesday, July 20, 2021

Wednesday 21st July 2021

 

Front Squats

  • ·       6 sets of 4 reps

5 Rounds

  • ·       12 Power Cleans (50/35)
  • ·       12 Box Jumps
  • ·       60 Double Unders

Monday, July 19, 2021

Tuesday 20th July 2021

 

WOD

  • ·       25 Pull Ups
  • ·       50 Push Ups
  • ·       50 Russian Twists
  • ·       50 KB Swings (24/16)
  • ·       50 Sit Ups
  • ·       50 Lunges
  • ·       25 Burpees

Sunday, July 18, 2021

Monday 19th July 2021

 

Push Press

  • ·       4 sets of 4 reps

Chin Ups

  • ·       4 sets of 5 reps

AMRAP 15 mins

  • ·       8 Wall Ball
  • ·       8 Dips
  • ·       8 Toe to Bar
  • ·       Sprint

Friday, July 16, 2021

Saturday 17th July 2021

 

Schmalls

Run 800m (block)

Then 2 Rounds

  • ·       50 Burpees
  • ·       40 Pull Ups
  • ·       30 Pistols
  • ·       20 KB Swings
  • ·       10 Handstand Push Ups

Run 800m to finish

Thursday, July 15, 2021

Friday 16th July 2021

 

Deadlift

  • ·       4 sets of 3 reps

AMRAP 14 mins

  • ·       20 Single arm KB swings (10 each)
  • ·       20 Overhead Lunges
  • ·       20 Russian Twists

Wednesday, July 14, 2021

Thursday 15th July 2021

 

Snatch Complex – 5 sets untimed

  • ·       3 Wide grip Deadlift
  • ·       3 Hang Power Snatch
  • ·       3 Power Snatch
  • ·       3 Overhead Squats

Isabel

  • ·       30 Snatches (60/40)

Rest

3 Rounds

  • ·       Sprint 40m
  • ·       6 Box Jumps
  • ·       6 Wall Ball

Rest

9-6-3

  • ·       Thrusters
  • ·       Burpees

Tuesday, July 13, 2021

Wednesday 14th July 2021

 

Weighted Pull Ups

  • ·       6 sets of 4 reps

WOD

  • ·       27 Back Squats (1/2 BW)
  • ·       12 Strict Pull Ups
  • ·       21 Back Squats
  • ·       9 Strict pull Ups
  • ·       15 BW Back Squats
  • ·       6 Strict Pull Ups
  • ·       9 BW Back Squats
  • ·       3Strict Pull Ups

Monday, July 12, 2021

Tuesday 13th July 2021

 

Glute Bridges

  • ·       4 x 10 reps (5x5)

Band Good Mornings

  • ·       4 x 12 reps

AMRAP 20mins

  • ·       12 DB Squats
  • ·       9 Pull Ups
  • ·       6 Devils Presses

Sunday, July 11, 2021

Monday 12th July 2021

 

Push Press

  • ·       4 x 4 reps

7 Rounds

  • ·       9 Deadlifts (100/65)
  • ·       12 Pistols (single leg squats)
  • ·       Sprint driveway

Thursday, July 8, 2021

Friday 9th July 2021

 

KB Deadlift (2 KB’s)

  • ·       5 x 10 reps

WOD

15-12-9

  • ·       Hang Squat Cleans
  • ·       Push Ups

Rest 1 min

12-9-6

  • ·       Hang Power Cleans
  • ·       Burpees

Wednesday, July 7, 2021

Thursday 8th July 2021

 

Pull Up Skills – 10 mins

  • ·       Strict pull ups
  • ·       Jumping pull ups
  • ·       Kipping to jumping pull ups
  • ·       Kipping skills

 

5 Rounds

  • ·       Row 300m (bike 500m)
  • ·       20 Wall ball shots