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

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

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

 

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

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

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

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

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

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

Thursday 5th August 2021

 

Arm Bar Stretch

• ·       3 sets of 3 reps each arm

AMRAP 18mins

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

Wednesday 4th August 2021

 

Bench Press

• ·       4 sets of 4 reps

4 Rounds

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

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

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

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

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)

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.

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.

Monday 26th July 2021

 

Chin Ups

• ·       6 sets of 3 reps (weighted)

6 Rounds

• ·       50 Squats
• ·       25 Push ups

Saturday 24th July 2021

 

Wood

5 Rounds

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

Friday 23rd July 2021

 

Sumo Deadlift

• ·       4 sets of 6 reps

8 Rounds

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

Wednesday 21st July 2021

 

Front Squats

• ·       6 sets of 4 reps

5 Rounds

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

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

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

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

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

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

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

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

Monday 12th July 2021

 

Push Press

• ·       4 x 4 reps

7 Rounds

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

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

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