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

Tuesday, July 6, 2021

Wednesday 7th July 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

Monday, July 5, 2021

Tuesday 6th July 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

Sunday, July 4, 2021

Monday 5th July 2021

 

Bench Press

  • ·       4 x 4 reps

Push Press

  • ·       4 x 4 reps

Annie

50-40-30-20-10

  • ·       Double unders (x 2 skips)
  • ·       Sit ups

Friday, July 2, 2021

Saturday 3rd July 2021

 

Loredo

6 Rounds

  • ·       24 Squats
  • ·       24 Push Ups
  • ·       24 Walking Lunges
  • ·       Run 400m

Thursday, July 1, 2021

Friday 2nd July 2021

 

Box Squats

  • ·       4 x 6 reps

DB Flies

  • ·       4 x 8 reps

AMRAP 15mins

  • ·       20 Single Arm KB Swings (10 each arm)
  • ·       20 Mountain Climbers
  • ·       20 Goblet Squats
  • ·       Farmers walk