Monday 1st February 2021

 

Bent Over Rows

• ·       3 sets of 8 reps

DB Bench Press

• ·       Sets of 8,6,4, Max (same weight as set of 4)

4 Rounds

• ·       12 DB Clusters (Squats Clean to Thruster)
• ·       9 Toes to Bar
• ·       6 Dips
• ·       Run 100m

Saturday 30th January 2021

 

Mobility & stretching

Friday 29th January 2021

 

AMRAP 20 mins

• ·       5 Sumo Deadlift High Pulls (KB)
• ·       10 Push Presses (DB)
• ·       15 Twists (KB)

Thursday 28th January 2021

 

Weighted Pull Ups

• ·       4 sets of 4 reps

KB Deadlifts

• ·       4 sets of 12 reps

Gwen

15-12-9

• ·       Clean & Jerk
• ·       Touch & go on floor only, no reset between reps
• ·       Rest as required between sets

Wednesday 27th January 2021

 

Front Squats

• ·       5-3-3-2-2-1-1

3 Rounds

• ·       50 Squats
• ·       9 Pull Ups
• ·       12 Push Ups
• ·       15 KB Swings (24/16)

 

Tuesday 26th January 2021

 

17.1

• ·       10 DB Snatches (22.5/15)
• ·       15 Burpee Box jump Overs
• ·       20 DB Snatches
• ·       15 Burpee Box Jump Overs
• ·       30 DB snatches
• ·       15 Burpee Box Jump Overs
• ·       40 DB snatches
• ·       15 Burpee Box Jump Overs
• ·       50 DB Snatches
• ·       15 Burpee Box Jump Overs

Monday 25th January 2021

 

Linda (not for time)

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

• ·       Deadlift (1 ½ bodyweight)
• ·       Bench Press (bodyweight)
• ·       Clean (3/4 bodyweight)

Saturday 23rd January 2021

 

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

Work for 1 minute at each station, moving immediately to the next station at the completion of the minute (no rest). Rest for 1 minute at the completion of all 5 stations (1 round). Count total reps completed including calories on rower.

Friday 22nd January 2021

 

Deadlift

• ·       4 sets of 3 reps

AMRAP 12mins

• ·       10 KB Swings – Right arm
• ·       10 KB Swings – Left arm
• ·       10 Overhead Lunges (KB)
• ·       10 Twists (KB)

Finisher

• ·       Row 2 sets of 50 cals
• ·       Alt – bike 80 cals

Thursday 21st January 2021

 

5 Sets (skill – untimed)

• ·       3 Snatch Grip Deadlifts
• ·       3 Hang Power Snatches
• ·       3 Power Snatches
• ·       3 Overhead Squats

Isabel

• 30 Snatches (60/40)

Rest

5 Rounds

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

Rest

12-9-6

• ·       Thrusters (30/20)
• ·       Sit ups

Wednesday 20th January 2021

 

Back Squats

• ·       5 sets of 3 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings (24/16)
• ·       12 Pull Ups

Tuesday 19th January 2020

 

Glute Bridges

• ·       4 sets of 12 reps

Good Mornings (band)

• ·       4 sets of 12 reps

AMRAP 20mins

• ·       10 KB Snatches (24/16)
• ·       12 Push Ups
• ·       14 Toes to bar

Monday 18th January 2021

 

Push Press

• ·       4 sets of 4 reps

6 Rounds

• ·       9 Deadlifts (110/70)
• ·       12 Pistols (single leg squats)
• ·       4 x 10m shuttle sprints

Saturday 16th January 2021

 

Jenny

AMRAP 20mins

• ·       20 KB Swings (24/16)
• ·       20 Goblet Squats
• ·       Run 400m

Friday 15th January 2021

 

Sumo Deadlift

• ·       5-5-3-3-2-2

6 Rounds (untimed)

• ·       4 Strict Pull Ups
• ·       8 Weighted Dips
• ·       12 Lunges (with DBs)

Thursday 14th December 2021

 

Bench Press

• ·       5 sets of 5 reps

Back Squats

• ·       5-3-3-2-2

Finisher

3 Rounds

• ·       Sprint 100m
• ·       10 Wall ball

Wednesday 13th January 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

Tuesday 12th January 2021

 

Ring Push Ups

• ·       5 sets for max reps

The Chief

5 cycles of 3min AMRAP

• ·       3 Power Cleans (60/40)
• ·       6 Push ups
• ·       9 Squats

Rest 1 min between rounds

Monday 11th January 2021

 

Push Press

• ·       4 sets of 4 reps

50-40-30-20-10

• ·       Driveway run between sets & to finish

Rest

3 Rounds

• ·       10 Mountain Climbers
• ·       10 Pull Ups

Thursday 7th January 2021

 

Glute Bridges

• ·       3 sets of 12 reps

DT

5 Rounds

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

Wednesday 6th January 2021

 

Arm Bar (KB)

• ·       4 each side

KB Rows

• ·       3 sets of 8 each side

Tabata (20/10 x 8 sets)

• ·       Push Ups
• ·       Sit Ups
• ·       Pull Ups
• ·       Lunges

Tuesday 5th January 2021

 

Strict Press

• ·       4 sets of 5 reps

6 rounds

• ·       9 Push Press
• ·       12 Box Jumps
• ·       15 Goblet Squats

Monday 4th January 2021

 

Front Squats

• ·       4 sets of 6 reps

 

AMRAP 14 mins

• ·       12 DB Snatches
• ·       10 Push ups
• ·       8 Toes to Bar