Monday 1st August 2022

 

Push Press

• ·       4 x 4 reps

Chin Ups

• ·       4 x 6 reps

AMRAP 15 mins

• ·       8 Wall ball
• ·       8 Dips
• ·       8 Crunches
• ·       40 Double Unders

Saturday 30th July 2022

 

Sumo Deadlifts

• ·       3 x 4 reps

Helen

3 Rounds

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

Friday 29th July 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

Thursday 28th July 2022

 

Chin Ups

• ·       4 x 5 reps

Bench Press

• ·       4 x 5 reps

5 Rounds

• ·       20 KB Swings (24/16)
• ·       16 Weighted Lunges (KB)

Wednesday 27th July 2022

 

Double KB Cleans

• ·       5 x 8 reps

The Chief

5 Cycles – AMRAP 3 mins

• ·       3 Power Cleans (60/40)
• ·       6 Push ups
• ·       9 Squats

Tuesday 26th July 2022

 

Thrusters (from rack)

• ·       4 x 3 reps

18-15-12-9-6

• ·       Sumo Deadlift High Pulls (30/20)
• ·       Box jumps

Finisher

• ·       Row 3 x 250m

 

Monday 25th July 2022

 

Strict Press

• ·       4 x 4 reps

6 Rounds

• ·       10 Pull Ups
• ·       12 DB Hang Squat Cleans
• ·       14 Sit Ups
• ·       Sprint Driveway

Friday 22nd July 2022

 

Turkish Get Ups

• ·       3 each side

Fran

21-15-9

• ·       Thrusters (42/30)
• ·       Pull Ups

Thursday 21st July 2022

 

5 Sets (this is a skill set, untimed)

• ·       1 Hang Power Clean
• ·       1 Front Squat
• ·       1 Hang Squat Clean
• ·       2 Push Jerks

6 Rounds

• ·       8 Hang Squat Clean & Jerks (50/30)
• ·       8 Box Jumps
• ·       8 Toes to Bar

Wednesday 20th July 2022

 

Band Good Mornings

• ·       4 x 12

Hollow Rocks

• ·       4 x 12

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

Tuesday 19th July 2022

 

KB Deadlifts

• ·       5 x 15 reps

EMOM 20 mins

• ·       10 DB Snatches
• ·       10 DB Twists
• ·       10 Weighted Step Ups

Monday 18th July 2022

 

Back Squats

• ·       2 x 3 reps
• ·       3 x 2 reps

4 Rounds

• ·       15 KB Swings (24/16)
• ·       12 Burpees
• ·       9 Pull Ups
• ·       60 Double Unders

Saturday 16th July 2022

 

AMRAP 18 mins

• ·       10 Pull Ups
• ·       12 Box Jumps
• ·       14 Flutter Kicks
• ·       40m Farmers walk
• ·       Run 200m

Friday 15th July 2022

 

Linda

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

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

Thursday 14th July 2022

 

Push Press

• ·       3 x 3 reps

Push Jerk

• ·       3 x 3 reps

Tabata Mashup

• ·       Pull Ups
• ·       Push Ups
• ·       Sit ups
• ·       Squats

20 seconds work & 10 seconds rest, alternating exercises each interval for 32 intervals (8 sets each exercise).

Wednesday 13th July 2022

 

3 Rounds

• ·       20 Wall Ball shots
• ·       20 KB Swings
• ·       20 Push Press
• ·       20 Floor Wipers
• ·       20 Double Under
• ·       20 Overhead Lunges
• ·       20 Cal on Rower

Tuesday 12th July 2022

 

EMOM 10 mins

• ·       1 Snatch grip Deadlift
• ·       1 Snatch pull from knees
• ·       1 Hang Power Snatch
• ·       1 Power Snatch

Randy

• ·       75 Snatches (35/20)

Finisher

• ·       3 Suicide sprints in car park

Monday 11th July 2022

 

Deadlift

• ·       3-3-2-2-2

AMRAP 3 mins

• ·       10 Box Jumps
• ·       10 Push ups

Rest 1 min

AMRAP 3 mins

• ·       10 DB Snatches
• ·       10 Pull ups

Rest 1 min

AMRAP 3 mins

• ·       10 KB Swings
• ·       10 Sump Deadlift High Pulls (KB)

Saturday 9th July 2022

 

Jenny (mod)

AMRAP 20mins

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

Friday 8th July 2022

 

Chin Ups

• ·       6 x 4 Reps

Kipping Skills

Donny

21-15-9-9-15-21

• ·       Deadlift (100/65)
• ·       Burpees

Thursday 7th July 2022

 

Band Pull Downs

• ·       3 x 20

Bent Over Rows

• ·       3 x 12

2 Rounds

KB Swings

• ·       20-16-12-8-4

Wall Walks

• ·       5-4-3-2-1

Rest 2 mins between rounds

Wednesday 6th July 2022

 

Back Squats

• ·       5 x 3 reps

3 Rounds

• ·       15 Hang Power Clean & Press (40/30)
• ·       12 Chest to Bar Pull Ups

Tuesday 5th July 2022

 

Strict Press

• ·       5 x 3 reps

EMOM 18 mins

• ·       5 Push Ups
• ·       10 Mountain Jumpers
• ·       15 Squats

Monday 4th July 2022

 

Band Good Mornings

• ·       4 x 15 reps

Hollow Rocks

• ·       4 x 8 reps

AMRAP 16 mins

• ·       8 Wall Ball
• ·       8 Pull Ups
• ·       8 Toes to bar