Saturday 24th December 2022

 We're closed until 4th January but here's something you can do at home to keep you fit over Christmas

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

• ·       sit-ups
• ·       100 metre sprint between each set.

Friday 23rd December 2022

 

Your Choice

By democratic vote (or not) you get to make up your last gym session before Christmas.

Each group get their own pick.

Thursday 22nd December 2022

 

Hotshots 19

6 Rounds

• ·       30 Squats
• ·       19 Hang Power Cleans
• ·       7 Strict Pull Ups
• ·       Run 400m

Wednesday 21st December 2022

 

Sumo Deadlifts

• ·       5 x 5 reps

AMRAP 14mins

• ·       10 Dips
• ·       10 Overhead Lunges
• ·       10 Burpees
• ·       Driveway sprint

Tuesday 20th December 2022

 

Seated DB Press

• ·       5 x 8 reps

5 Rounds

• ·       9 Pull Ups
• ·       9 Push Ups
• ·       9 Sit Ups

Finisher

• ·       Reverse Suicide Sprints x 4

Monday 19th December 2022

 

Front Squats

• ·       4 x 8 reps

6 Rounds

• ·       Run 200m
• ·       10 Box Jumps
• ·       10 Wall Ball

Saturday 17th December 2022

 

12 Days of Christmas

1. 100m Run

2. SDLHP (KB)

3. Hang Power Cleans

4. Wall Ball

5. Pull Ups

6. Burpees

7. KB Swings

8. Push Ups

9. Knee to Elbow/ Knee Raise

10.     DB Snatches

11.     Push Press

12.     Lunges

Just like the song

Run, then 2 SDLHP, run, then3,2,1: 4,3,2,1 etc

Friday 16th December 2022

 

Cindy

AMRAP 20 mins

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

Thursday 15th December 2022

 

Push Press

• ·       3 x 3 reps

Split Jerk

• ·       3 x 3 reps

Pause Power Clean

• ·       3 x 3 reps

5 Sets

• ·       4 Power Cleans
• ·       2 Split Jerks

For load, not timed, rest between sets

Wednesday 14th December 2022

 

Deadlifts

• ·       5-5-3-3-2-2-2

21-18-15-12-9

• ·       Goblet Squats (24/16)
• ·       Toes to Bar
• ·       KB Swings

Tuesday 13th December 2022

 

Renegade Rows

• ·       3 x 8 reps

WOD

• ·       100 Double Unders
• ·       10 Burpees
• ·       20 Pull Ups
• ·       30 Hang Power Cleans
• ·       40 Push Press
• ·       50 Squats
• ·       40 Push Press
• ·       30 Hang power Cleans
• ·       20 Pull Ups
• ·       10 Burpees
• ·       100 Double Unders

Monday 12th December 2022

 

Back Squats

• ·       4 x 8 reps

5 Rounds

• ·       5 Deadlifts (100/65)
• ·       10 Box Jumps

Rest

AMRAP 8mins

• ·       Run 40m
• ·       10 Hand Release Push Ups
• ·       10 Sit Ups

Saturday 10th December 2022

 

Blake

4 Rounds

• ·       30m Overhead walking lunge (20/10)
• ·       30 Box Jumps
• ·       20 Wall Ball
• ·       10 Handstand Push ups

Friday 9th December 2022

 

Overhead Squats

• ·       4 x 4 reps

4 Rounds

• ·       12 Devils Presses
• ·       12 KB Swings
• ·       12 Dips
• ·       12 DB Lunges

Finisher

• ·       Row 3 x 30 cals

 

Due to the unfortunate health issues with a close family member we’re going to have to postpone the Christmas Party scheduled for this Saturday.
Due to the constantly changing nature of the problem we can’t be sure one or either of us will be free at the moment.

The plan is to have a normal workout this Saturday 10^th and Saturday 17^th will be the 12 Days of Christmas workout. In place of the Christmas Party, we’ll have a “Welcome Back” Party in January.

Thursday 8th December 2022

 

Sumo Deadlifts (wide stance)

• ·       4 x 3 reps

Strict Pull Ups

• ·       3 x 4-8 reps

5 Rounds

• ·       10 Wall Ball
• ·       12 Sumo Deadlift High Pulls (KB)
• ·       14 Pull Ups
• ·       Farmers walk

Wednesday 7th December 2022

 

Shoulder to Bar Pull Ups

• ·       5 x 6 reps

AMRAP 16 mins

• ·       10 DB Snatches
• ·       10 Push Ups
• ·       10 DB Thrusters

Tuesday 6th December 2022

 

Med Ball Cleans

• ·       5 x 10 reps

DT

5 Rounds

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

Monday 5th December 2022

 

Back Squats

• ·       5 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit ups

Saturday 3rd December 2022

 

5 Rounds

• ·       10 Deadlifts (608/45)
• ·       10 Box Jumps
• ·       10 Wall Ball
• ·       10 Burpees
• ·       Run 100m

Friday 2nd December 2022

 

Glute Bridges

• ·       4 x 8 reps

Barbell Rows

• ·       4 x 5 reps

Helen

3 Rounds

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

Thursday 1st December 2022

 

Yoke Walk

• ·       4 x 30m (gate)

EMOM 20 mins

• ·       20 Double Unders
• ·       5 Snatches

Wednesday 30th November 2022

 

10 Rounds

• ·       4 Floor Wipers
• ·       8 Pull Ups
• ·       12 Push Ups
• ·       16 Squats

Tuesday 29th November 2022

 

Push Press

• ·       4 x 4 reps

25-20-15-10-5

• ·       KB Swings (24/16)
• ·       Pull Ups
• ·       KB Press (alternating every 5 reps)

2 Wall Climbs between sets

Monday 28th November 2022

 

Deadlift

• ·       5 x 4 reps

AMRAP 15 mins

• ·       12 Back Squats (50/30)
• ·       Run 200m

Saturday 26th November 2022

 

5 Rounds

• ·       Farmers walk
• ·       10 Box Jumps
• ·       12 Wall Ball
• ·       Run 200m

Friday 25th November 2022

 

KB Windmills

• ·       4 x 4 rotations

Arm Bar

• ·       3 each side

2 Rounds

• ·       Run 100m
• ·       14 DB Snatches
• ·       14 Pull Ups
• ·       14 Goblet Squats
• ·       Run 100m
• ·       12 DB Snatches
• ·       12 Pull Ups
• ·       14 Goblet Squats
• ·       Run 100m
• ·       10 DB Snatches
• ·       10 Pull Ups
• ·       10 Goblet Squats

Thursday 24th November 2022

 

Fractured Fran

5 Rounds

• ·       9 Thrusters
• ·       9 Pull Ups

Rest 3 mins

Air Fran

21-15-9

• ·       Squats
• ·       Push Ups

Rest 3 mins

15-12-9

• ·       Sumo Deadlift High Pulls (KB)
• ·       Burpees

Tuesday 22nd November 2022

 

Ring Push Ups

• ·       3 x 5 reps

Band Rows

• ·       3 x 5 reps

Burgener Warm Up

EMOM 10 mins

• ·       1 Deadlifts
• ·       1 Hang Power Clean
• ·       1 Power Clean
• ·       1 Push Jerk

Grace

• ·       30 Clean & Jerks (60/40)

Saturday 19th November 2022

 

Jenny (mod)

AMRAP 20mins

• ·       20 Overhead Lunges
• ·       20 Goblet Squats
• ·       Run 200m

Friday 18th November 2022

 

Seated DB Presses

• ·       6 x 4 reps

50-40-30-20-10

• ·       Squats
• ·       Run 100m between sets

Thursday 17th November 2022

 

Back Squats

• ·       12-9-6-3

Gwen

• ·       15-12-9 Clean & Jerks
• ·       Not for time
• ·       Each set is completed unbroken
• ·       Touch & go on floor
• ·       Chose weight
• ·       Rest between sets

Wednesday 16th November 2022

 

Bench Press

• ·       10-8-6-4-2

6 Rounds

• ·       20 KB Swings (20/12)
• ·       16 Twists (KB)
• ·       12 Box Jumps

Tuesday 15th November 2022

 

Good Mornings

• ·       3 x 8 reps

Sumo Deadlifts

• ·       4 x 3 reps

Press

• ·       4 x 3 reps

Hang Power Snatch

• ·       4 x 3 reps

Monday 14th November 2022

 

AMRAP 20 mins

• ·       5 Pull Ups
• ·       Run driveway
• ·       10 DB Thrusters
• ·       15 Sit ups

Saturday 12th November 2022

 

2 Rounds

25-20-15-10-5

• ·       KB Swings (24/16)
• ·       Deadlifts (50/35)
• ·       Twists
• ·       Jumping Pull Ups

Friday 11th November 2022

 

Remembrance Day (Armistice Day)

Loredo

6 Rounds

·       24 Squats

·       24 Push Ups

·       24 Walking Lunge Steps

·       Run 400m

Scaling options – Run 200m, row 200m, bike 400m, 18 reps or combinations.