Tuesday 1st March 2022

 

Bent Over Rows

• ·       4 x 4 reps

AMRAP 10 mins

• ·       5 Push ups
• ·       10 Sit ups
• ·       15 Squats

Rest 2 mins

AMRAP 7 mins

• ·       4 Burpees
• ·       6 DB Push Press
• ·       8 Russian Twists

Monday 28th February 2022

Open 22.1

AMRAP 15 mins

• ·       3 Wall Walks
• ·       12 Alternating DB Snatches (22.5/15)
• ·       15 Box Jump Overs (24/20)

Saturday 26th February 2022

 

Wittman

7 Rounds

• ·       15 KB Swings (24/16)
• ·       15 Power Cleans (40/30)
• ·       15 Box Jumps

Friday 25th February 2022

 

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.

Thursday 24th February 2022

 

Deadlift

• ·       5-5-3-3-2-2

4 Rounds

• ·       20 Pistols (alt)
• ·       16 Single Arm KB Swings (8ea)
• ·       12 CTB Pull Ups

Wednesday 23rd February 2022

 

Double KB Push Press

• ·       4 x 5 reps

Chin Ups

• ·       4 x 5 reps

5 Rounds

• ·       30 Flutter Kicks
• ·       30 Double Unders
• ·       30 Lunges

Tuesday 22nd February 2022

 

Back Squats

• ·       5 x 3 reps

Gwen

15-12-9

• ·       Clean & Jerks

Complete each set unbroken. Touch & go on floor only, not even to re grip. Rest as required between sets.
Measure loads used.

Monday 21st February 2022

 

Strict Press

• ·       5 x 3 reps

Open 11.2

AMRAP 15 mins

• ·       9 Deadlifts (70/45: Over 55’s – 65/40)
• ·       12 Push Ups
• ·       15 Box Jumps

Saturday 19th February 2022

 

Jack

AMRAP 20mins

• ·       10 Push Press (50/35)
• ·       10 KB Swings (24/16)
• ·       10 Box Jumps

U.S. Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Washington, died Sept. 29, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Friday 18th February 2022

 

Box Squats

• ·       4 x 8 reps

6 Rounds

• ·       20 DB Hang Power Snatches
• ·       16 Mountain Climbers
• ·       12 Pull Ups

Thursday 17th February 2022

 

Pull Ups

• ·       5 x 6 reps

10-1 (untimed)

• ·       Bodyweight Back Squats
• ·       DB Push Press
• ·       KB Swings x 2 (24/16)

Wednesday 16th February 2022

 

Deadlift

• ·       4 x 4 reps

Annie

50-40-30-20-10

• ·       Double unders
• ·       Sit ups

Tuesday 15th February 2022

 

Bench Press

• ·       5 x 3 reps

5 Rounds

• ·       8 Hang Power Snatches (50/35)
• ·       10 Pull Ups
• ·       12 Hand release Push ups
• ·       Run 200m

Monday 14th February 2022

 

Mobility

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

• ·       Goblet Squats (24/16)
• ·       KB Swings
• ·       Box Jumps

Saturday 12th February 2022

 

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.

Friday 11th February 2022

 

Weighted Glute Bridges

• ·       3 x 8 reps

Renegade Rows

• ·       3 x 8 reps

Fight Gone Bad Format

1 min at each station for 3 rounds. 1 min rest between rounds

• ·       Wall Ball
• ·       Pull Ups
• ·       Push ups
• ·       Sit Ups
• ·       Shuttle run 10m

Thursday 10th February 2022

 

Front Squats

• ·       4 x 5 reps

15-12-9

• ·       Deadlifts
• ·       Bar Jumping Burpees

Rest 1 min, add load

12-9-6

• ·       Deadlifts
• ·       Bar Jumping Burpees

Rest 1 min, add load

9-6-3

• ·       Deadlifts
• ·       Bar Jumping Burpees

Wednesday 9th February 2022

 

Push Press

• ·       4 x 4 reps

AMRAP 18 mins

• ·       15 KB Swings (24/16)
• ·       12 Box Jumps
• ·       9 Toes to Bar

Tuesday 8th February 2022

 

Pull Ups (weighted)

• ·       6 x 4 reps

DT

5 rounds

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

Monday 7th February 2022

 

Bench Press

• ·       5 x 4 reps

6 Rounds

• ·       Run 200m
• ·       20 Double Unders
• ·       20 Push ups
• ·       20 Sit ups

Friday 4th February 2022

 

Arm Bar

• ·       5 each side

Open 17.1 (mod)

• ·       10 DB Cleans (22.5/15)
• ·       15 Box jumps
• ·       20 DB Cleans
• ·       15 Box Jumps
• ·       30 DB Cleans
• ·       15 Box jumps
• ·       40 DB cleans
• ·       15 Box Jumps
• ·       50 DB Cleans
• ·       15 Box jumps

20min time cap

Thursday 3rd February 2022

 

Bench Press

• ·       3 x 8 reps

Deadlift

• ·       5-3-3-2-2-1-1

WOD

• ·       100 KB Snatches (24/16)
• ·       Every minute do 3 burpees