Wednesday 1st June 2022

 

Sumo Deadlift

• ·       4 x 4 reps

8 Rounds

• ·       5 Burpees
• ·       Farmers walk driveway (24/16)
• ·       15 Box Jumps

Tuesday 31st May 2022

 

EMOM 9 mins

• ·       12 KB Swings
• ·       9 Wall Ball
• ·       6 Push Ups

Rest 2 mins

Repeat for 2 more sets

Monday 30th May 2022

 

Back Squats

• ·       4 x 5 reps

7 Rounds

• ·       12 Pull Ups
• ·       12 Dips
• ·       12 Goblet Squats
• ·       12 Sit ups

Saturday 285th May 2022

 

Eva (half)

5 Rounds

• ·       Run 400m
• ·       15 KB Swings
• ·       15 Pull Ups

Friday 27th May 2022

Linda

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

• ·       Deadlift @ 1 ½ Bodyweight
• ·       Bench Press @ Bodyweight
• ·       Clean @ ¾ Bodyweight

Thursday 26th May 2022

 

Bicep Curls

• ·       4 x 8 reps

Skull Crushers

• ·       4 x 8 reps

Band Press Downs (triceps extension)

• ·       4 x 8 reps

AMRAP 25mins

• ·       20 Squats
• ·       Driveway sprint
• ·       20 Sit Ups

Wednesday 25th May 2022

 

Front Squats

• ·       4 x 4 reps

6 Rounds

• ·       12 Hang Power Cleans (40/30)
• ·       12 Push ups
• ·       12 Floor Wipers

Tuesday 24th May 2022

 

2 Rounds

• ·       25 Pull Ups
• ·       25 Squat Clean Thrusters
• ·       40 Double Unders
• ·       25 Push Press

Monday 23rd May 2022

 

Pull Ups (weighted)

• ·       3 x 5 reps
• ·       1 x max reps at 80% of 5 rep max

6 Rounds

• ·       12 KB Swings (24/16)
• ·       12 Overhead sit ups
• ·       12 Goblet Squats

Saturday 21st May 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 20th May 2022

 

Back Squats

• ·       4 x 4 reps

6 Rounds

• ·       15 KB Swings (24/16)
• ·       12 Box Jumps
• ·       9 Burpees

Thursday 19th May 2022

 

Cindy

AMRAP 20mins

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

Wednesday 18th May 2022

 

Arm bar

• ·       2 sets of 3 each side

5 Rounds

AMRAP 1 min at each exercise

• ·       DB Snatches (22.5/15)
• ·       Crunches
• ·       10m Shuttle runs

Rest 1 min between rounds

Tuesday 17th may 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 16th May 2022

 

Bent Over Rows (DB)

• ·       4 x 10 reps

Glute Bridges

• ·      4 x 12 reps

5 Rounds

• ·       2 Wall Walks
• ·       8 Burpees
• ·       12 DB Step Ups
• ·       Farmers Walk

Saturday 14th May 2022

 

Saturday 14/05/2022

AGOQ W2 (variation)

• ·       50 Goblet Squats
• ·       40 Sit Ups
• ·       40 Overhead Lunges
• ·       30 Pull Ups
• ·       30 Cleans
• ·       20 Push Press
• ·       20 Pistols
• ·       10 Handstand Push Ups

Friday 13th May 2022

 

Push Press

• ·       5 x 3 reps

8 Rounds

• ·       Run 100m
• ·       8 KB Swings
• ·       8 Push Ups
• ·       8 Toes to Bar

Thursday 12th May 2022

 

Deadlift

• ·       5-3-3-2-2-1-1

Band Ski Rows

• ·       4 x 10-20

5 Intervals 30/15

• ·       10 Double Unders
• ·       Max Squats

No 6am Session Thursday

Thursday times

 

There will be no 6am session Thursday this week.

Living Stronger and PM sessions are normal times

Wednesday 11th May 2022

 

Bench Press

• ·       4 x 5 reps

Pull Ups (weighted)

• ·       4 x 5 reps

21-15-9-15-21

• ·       Sumo Deadlift High Pull (30/20)
• ·       Push Press
• ·       Burpees

Tuesday 10th May 2022

 

Back Squats

• ·       4 x 6 reps

EMOM 8 mins

• ·       3 Deadlifts
• ·       3 Hang Power Cleans
• ·       3 Push jerks

Grace

• ·       30 Clean & Jerks (60/40)

Monday 9th may 2022

 

Morrison (the hero one)

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings

Friday 6th May 2022

 

Bench Press

• ·       4 x 6 reps

20-18-16-14-12-10-8-6-4-2

• ·       Box Jumps
• ·       Pull Ups
• ·       Push Ups
• ·       Sit ups

Thursday 5th May 2022

 

Glute Bridges

• ·       3 x 12 reps

Deadlift

• ·       5 x 3 reps

3 Rounds

• ·       20 Weighted Walking Lunges
• ·       30 DB Snatches (15 each arm)
• ·       Run 100m

Wednesday 4th May 2022

 

Rope pulls to standing

• ·       5 x 4 reps

6 Rounds

• ·       9 Deadlifts (60/40)
• ·       6 Hang Power Snatches
• ·       3 Overhead Squats

Tuesday 3rd May 2022

 

Rope pulls to standing

• ·       5 x 4 reps

6 Rounds

• ·       9 Deadlifts (60/40)
• ·       6 Hang Power Snatches
• ·       3 Overhead Squats

Monday 2nd May 2022

 

Thrusters (from rack)

• ·       5 x 2 reps

EMOM 15mins

• ·       9 Sumo Deadlift High Pulls (KB)
• ·       Sprint 30m