Friday 1st July 2022

 

Sumo Deadlift

• ·       5 x 4 reps

AMRAP 12 mins

• ·       10 Single Arm KB Swings (24/16)
• ·       10 Single Arm KB Swings (the other arm)
• ·       10 Goblet Squats
• ·       10 Dips

Thursday 30th June 2022

 

DB Bent Over Rows

• ·       4 x 6 reps

Superset with

DB Bench Press

• ·       4 x 6 reps

Front Squats

• ·       5 x 4 reps

Push Press

• ·       4 x 3

Wednesday 29th June 2022

 

Strict Pull Ups

• ·       5 x 8-12 reps

Kipping Skills

5 Rounds

• ·       8 Deadlifts (120/75)
• ·       12 Pull Ups
• ·       16 Box Jumps

Tuesday 28th June 2022

 

Hang Power Cleans

• ·       3 x 3

Hang Squat Cleans

• ·       3 x 3

Running Annie

50-40-30-20-10

• ·       Sit ups

10-8-6-4-2

• ·       Driveway shuttle run

Monday 27th June 2022

 

Glute Bridges

• ·       4 x 16 (8 each leg)

Good Mornings

• ·       4 x 12 (bar)

AMRAP 18 mins

• ·       12 KB Clean & Jerks (6/6)
• ·       12 Pull Ups
• ·       12 Push Ups

Saturday 25th June 2022

 

Gallagher & McDonald

2 Rounds

• ·       Run 200m
• ·       16 KB Swings (24/16)
• ·       16 Pull Ups
• ·       16 Front Squats (50/30)
• ·       Run 200m
• ·       14 KB Swings
• ·       14 Pull Ups
• ·       14 Front Squats
• ·       Run 200m
• ·       12 KB Swings
• ·       12 Pull Ups
• ·       12 Front Squats

Friday 24th June 2022

 

DT

5 Rounds

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

Rest 5 mins

Run or Row (either or mix for 3)

• ·       3 x 400m run
• ·       3 x 500m row

Thursday 23rg June 2022

 

Deadlift

• ·       5 x 3 reps

5 Rounds

• ·       20 Pull Ups
• ·       20 Russian KB Swings (24/16)
• ·       20 Overhead Lunges
• ·       20 Push Ups

Wednesday 22nd June 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.

Tuesday 21st June 2022

 

Front Squats

• ·       3-2-1

Then:

5 Mins to find a 1RM Thruster

Nancy (skipping)

5 Rounds

• ·       15 Overhead Squats (60/40)
• ·       50 Double Unders

Monday 20/06/2022

 

Renegade Rows

• ·       4 x 8 reps (4 each side)

Bench Press

• ·       4 x 4 reps

4 Rounds

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

Friday 17th June 2022

 

6 Rounds

• ·       20 KB Snatches (24/16)
• ·       15 Wall Ball
• ·       10 Twists (KB)

Tabata shuttle sprints – 10m

• ·       4 rounds @ 40/20 secs
• ·       4 Rounds @ 30/15 secs
• ·       4 Rounds @ 20/10 secs

Thursday 16th June 2022

 

Strict Press

• ·       3 x 5 reps

AMRAP 20mins

• ·       10 Push Press (30/20)
• ·       10 Sumo Deadlift High Pulls
• ·       10 Push ups
• ·       10 Sit Ups

Wednesday 15th June 2022

 

Back Squats

• ·       5 x 4 reps

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

• ·       Deadlifts (60/40)
• ·       Burpees

Tuesday 14th June 2022

 

KB Floor Press

• ·       4 x 4 reps

AMRAP 17 mins

• ·       20 KB Swings (24/16)
• ·       16 Box Jumps (Step Ups)
• ·       15 Knee Raises
• ·       Farmers walk (driveway)
• ·       Run 100m (to back of car park & back)
• ·       Farmers walk

 Closed Monday 13th for the Queens Birthday weekend.

We're taking a break too

Saturday 11th June 2022

 

Ralph

4 Rounds

• ·       8 Deadlifts (110/85)
• ·       16 Burpees
• ·       8 Chest to Bar Pull Ups
• ·       Run 600m

Friday 10th June 2022

 

Deadlift

• ·       4 x 4 reps

Gwen

15-12-9

• ·       Clean & Jerks
• ·       For load, not time
• ·       Each set is unbroken, tough and go, no resting on ground
• ·       Rest as required between sets

Thursday 9th June 2022

 

Renegade Rows

• ·       4 x 12 reps

DB Bench Press

• ·       4 x 8 reps

 

33-27-21-15-9

• ·       Goblet Squats (24/16)
• ·       Push Ups

Wednesday 8th June 2022

 

5 Sets

• ·       3 DB Hang Power Cleans
• ·       3 DB Push Press

6 Rounds

• ·       12 DB Hang Squat Cleans (22.5/15)
• ·       14 Box jumps
• ·       16 KB Twists

Saturday 4th June

 Mobility

Stretching and flexing to keep you supple like Dave.