Monday 31st January 2022

 

Turkish Get Ups

• ·       4 each side

Tabata intervals

6 rounds each exercise - 30/15

• ·       Goblet Squats (16/12)
• ·       Hand release Push Ups
• ·       Hanging Knee Raises (alt, weighted sit ups)
• ·       Push Press (20/15)

Saturday 29th January 2022

 

Roy

5 Rounds

• ·       15 Deadlifts (100/65)
• ·       20 Box jumps
• ·       25 Pull Ups

Friday 28th January 2022

 

Strict Press

·       4 sets of 4 reps

4 Rounds

·       20 Sumo Deadlift High Pulls

·       15 Wall Ball

·       10 Burpees

·       Run 100m

Thursday 27th January 2022

 

Deadlift

• ·       4 sets of 4 reps

In 15mins

• Run 500m

For the remaining time (after the run)

AMRAP

• ·       25 Squats
• ·       20 Sit Ups
• ·       15 Push Ups
• ·       10 Pull Ups

Immediately after the 15 mins

·       Run 500m

Tuesday 25th January 2022

 

Back Squats

• ·       4 sets of 4 reps

EMOM 10 mins

• ·       1 Deadlift
• ·       1 Hang Power Clean
• ·       1 Power Clean
• ·       1 Push jerk

Grace

• ·       30 Clean & jerks (60/40)

Monday 24th January 2022

 

AMRAP 20mins

• ·       Run 200m
• ·       2 Wall Walks
• ·       20 DB Snatches (10 each arm)
• ·       20 Lunges with DB
• ·       20 Crunches

Saturday 22nd January 2022

 

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knee to elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

Friday 21st January 2022

 

Back Squats

• ·       3-3-3

Push Press

• ·       3-3-3

Thrusters

• ·       3-3-3

5 Rounds

• ·        20 Single arm KB Swings (10 each)
• ·        10 Push Ups
• ·        10 Box Jumps
• ·        4 Shoulder to bar Pull Ups

Thursday 20th January 2022

 

DB Bench Press

       ·   6-4-2-1-1-max reps

WOD

Row 500m

Then 3 rounds:

· 20 Box Jumps

· 20 KB Swings

Wednesday 19th January 2022

 

Cindy

AMRAP 20 mins

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

Tuesday 18th January 2022

 

Band Pull Downs

• ·       3 sets of 20

Good Mornings (Bar)

• ·       3 sets of 12 reps

50-40-30-20-10

• ·       Deadlift (40/30)
• ·       Mountain Climbers
• ·       Sprint 100m between sets & to finish

Monday 17th January 2022

 

Front Squats

• ·       5 sets of 5 reps

21-15-9

• ·       Hang Power Cleans (40/30)
• ·       Push Jerks
• ·       Pull Ups

Saturday 15th January 2022

 

300

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Wall Ball
• ·       50 Floor Wipers
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Friday 14th January 2022

 

Glute Bridges (single leg)

• ·       3 sets of 10 each leg

Single leg KB Deadlifts

• ·       3 sets of 20 each leg

AMRAP 8 mins

• ·       3 Wall walks
• ·       6 Sit Ups
• ·       9 DB Thrusters

Rest 2 mins

AMRAP 8 mins

• ·       3 Pull Ups
• ·       9 Sump Deadlift High Pulls (KB – 20/12)

Thursday 13th January 2021

 

Turkish Get Ups

• ·       3 sets of 2 each side

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

Wednesday 12th January 2022

 

Bench Press

• ·       5 sets of 5 reps

3 Rounds

• ·       30 DB Snatches (15/10)
• ·       20 Overhead plate sit ups

Tuesday 11th January 2022

 

The Bear Complex

5 Rounds

1 Round consists of 7 unbroken sets:

·         Power Clean

·         Front Squat

·         Push Press

·         Back Squat

·         Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take around 30 minutes to complete.

Monday 10th January 2022

 

Strict Pull Ups

• ·       4 sets of 4-8 reps

Kipping skills

5 Rounds

• ·       50 Double Unders
• ·       20 Front Rack Squats (KB – 24/16)
• ·       15 KB Swings
• ·       10 KB Push Presses (5 each arm)

Saturday 8th January 2022

 

Fight Gone Bad Format

3 rounds of 5 x 1 minute intervals

• ·       Wall Ball shots (20/14)
• ·       Sumo Deadlift High Pull (KB – 24/16)
• ·       Box Step Overs (24/20)
• ·       Press (DB – 20/12.5)
• ·       Shuttle sprints (10m)

Friday 7th January 2022

 

Push Press

• ·       4 sets of 4 reps

AMRAP 15 mins

• ·       10 Shoulder to Overhead (40/30)
• ·       10 Pistols (single leg squat)
• ·       10 Russian Twists (KB – 24/16)

Thursday 6th January 2021

 

6 Rounds

• ·       Run 200m
• ·       14 Hand Release Push Ups
• ·       12 Box Jumps
• ·       10 Toes to Bar

Finisher

• ·       Tyre Flips
• ·       Farmers Carry

Wednesday 5th January 2022

 

Chin Ups (weighted)

• ·       5 sets of 4 reps

Renegade Rows

• ·       5 sets of 4 reps

21-15-9

• ·       Deadlifts (100/65)
• ·       Burpees

Finisher

• ·       Tabata Squats

Tuesday 4th January 2022

 

Back Squats

• ·       6 sets of 4 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings
• ·       12 Pull Ups