Monday 1st November 2021

 

AMRAP 20mins

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

Saturday 30th October 2021

 

Mobility with Lynn

Time to mobilise, get flexible & move better.

Friday 29th October 2021

 

EMOM 14 mins

• ·       4 Deadlifts

  ·       3 Hang Power Cleans

  ·       2 Squat Cleans

  ·       1 Split Jerk

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

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)

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

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

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

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

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

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

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

Monday 18th October 2021

 

Sumo Deadlift

• ·       8-8-8-8-8

Tabata Mashup

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

20 seconds work, 10 seconds rest for 8 rounds per set (no rest). A total of 32 rounds.

Saturday 16th October 2021

 

Carse (mod)

Begin each round with 100m run

21-18-15-12-9-6-3

• ·       DB Power Cleans (20/10)
• ·       Box Jumps
• ·       Deadlift (80/55)

Friday 15th October 2021

 

Chelsea

EMOM 30 mins (Every minute on the minute)

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Thursday 14th October 2021

 

Back Squats

• ·       3-3-2-2-1-1

Randy

• ·       75 Snatches (35/20)

Wednesday 13th October 2021

 

Weighted Pull Ups

• ·       4 x 5 reps

3 Rounds

• ·       25 DB Push Jerks
• ·       50 Double Unders
• ·       25 Weighted Step Ups
• ·       50 Double Unders

Tuesday 12th October 2021

 

8 rounds

• ·       8 Wall Ball Shots
• ·       12 Push ups
• ·       16 Sit Ups

Monday 11th October 2021

 

Bench Press

• ·       3 x 3

3 Rounds

• ·       15 Thrusters (40/30)
• ·       15 Chest to Bar Pull Ups

Friday 8th October 2021

 

Ring Rows

• ·       3 x 10 reps

Gwen

15-12-9

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

 

Finisher

• ·       Row or run 3 x 200m
• ·       Rest between sets

Thursday 7th October 2021

 

Deadlift

• ·       5 x 3 reps

AMRAP 12 mins

• ·       3 wall walks
• ·       9 Overhead Sit Ups
• ·       18 Russian KB Swings

Wednesday 6th October 2021

 

Push Press

• ·       4 x 5 reps

3 Rounds

• ·       Run 400m
• ·       21 DB Thrusters (22.5/15)
• ·       15 Push Ups
• ·       9 Pull Ups

Tuesday 5th October 2021

 

Front Squats

• ·       4 x 4 reps

4 Rounds

• ·       10 Power Snatches (50/35)
• ·       10 Ring Dips
• ·       20 Front Rack Lunges

Saturday 2nd October 2021

 

25-20-15-10-5

• ·       Wall Ball
• ·       KB Swings
• ·       Box Jumps
• ·       Run 200m between sets & to finish