Thursday 1st September 2022

 

Double KB Press

• ·       4 x 3 reps

Renegade Rows

• ·       4 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit Ups

Wednesday 31st August 2022

Tonight's session is cancelled. 
Going for medical assessment for Lynn's cough (negative PCR) 

Strict Pull Ups

• ·       5 sets of 4 to 8 reps

EMOM 15mins

• ·       4 Deadlifts (60/40)
• ·       6 Push ups
• ·       8 Squats

Finish

• ·       3 sets of reverse suicide sprints

Tuesday 30th August 2022

 

Bench Press

• ·       5 x 3 reps

5 Rounds

• ·       12 Power Cleans
• ·       9 Thrusters

Finish – 3 rounds (untimed)

• ·       20 KB Twists
• ·       20 Good Mornings

Monday 29th August 2022

 

Back Squats

• ·       5 x 5 reps

AMRAP 18mins

• ·       10 KB Swings
• ·       10 Box Jumps
• ·       110 Ring Dips

Saturday 27th August 2022

 

No gym this Saturday due to illness (not the C thing)

Friday 26th August 2022

 

KB Deadlifts (aka suitcase lifts)

• ·       5 x 12 reps

5 Rounds

• ·       20 Reverse lunges
• ·       16 Shoulder Taps (plank position)
• ·       12 Box Step Overs
• ·       Bear Crawl
• ·       6 Burpees

Thursday 25th August 2022

 

Glute Bridges

• ·       3 x 12 reps

Good Mornings

• ·       3 x 12 reps

Gwen

15-12-9

• ·       Clean & Jerk
• ·       Touch & go through sets, no resting o resetting the bar on the floor.
• ·       Rest as required between sets
• ·       This is for load not time

Wednesday 24th August 2022

 

Bent Over Rows

• ·       5 x 10 reps

10 Rounds

• ·       10 KB Swings
• ·       10 DB Push Press
• ·       10 Wall Ball
• ·       10 Walking Lunge Steps

Tuesday 23rd August 2022

 

Strict Pull Ups

• ·       5-5-5-5-max

Strict Press

• ·       5-3-3-2-2

WOD

• ·       100 Squats
• ·       80 Sit ups
• ·       60 Push Ups
• ·       40 Pull Ups
• ·       20 Toes to Bar

Monday 22nd August 2022

 

Deadlift

• ·       5 x 3 reps

Bottoms Up KB Press

• ·       4 x 2 reps each arm

EMOM 14 mins

• ·       10 Squat Jumps
• ·       Sprint 30m (gate & back)

Saturday 20th August 2022

 

4 Rounds

• ·       Run 200m
• ·       20 Walking Lunges
• ·       20 Wall Ball
• ·       20 DB Snatches (10 each arm)

Friday 19th August 2022

 

Squat Therapy

Push Press

• ·       3-3-2-2-1-1

21-15-9

• ·       Power Snatches (40/30)
• ·       Box Jumps

Thursday 18th August 2022

 

Cindy

AMRAP 20 mins

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

 

Wednesday 17th August 2022

 

Bench Press

• ·       5-3-3-2-2-1-1

21-18-15-12-9

• ·       KB Swings (24/16)
• ·       Pull Ups
• ·       Push Ups

Tuesday 16th August 2022

 

5 Rounds

• ·       20 Overhead Lunges
• ·       15 Knee Raises
• ·       10 Renegade rows

Finisher

• ·       Suicide sprints

Monday 15th August 2022

 

Deadlifts

• ·       3-3-3-3-3

Pull Ups

• ·       5 x 3-5 reps

AMRAP 12 mins

• ·       8 Sumo Deadlifts (60/40)
• ·       12 Box jumps
• ·       24 Double Unders

Saturday 13th August 2022

 

WOD

• ·       Run 200m
• ·       50 Sit ups
• ·       25 DB Clusters (22.5/15)
• ·       40 Sit Ups
• ·       20 Wall Ball
• ·       30 Sit Ups
• ·       15 DB Presses (22.5/15)
• ·       20 Sit Ups
• ·       10 Deadlifts (100/65)
• ·       Row 250m

Friday 12th August 2022

 

Strength & Skill

Push Jerk

• ·       3 x 2 reps

Split Jerks

• ·       3 x 2 reps

3 sets

• ·       1 Deadlift
• ·       1 Hang Power Clean
• ·       1 Clean

Clean & Jerk

• ·       1-1-1-1-1

Thursday 11th August 2022

 

Mary

AMRAP 20 mins

• ·       5 Handstand Push Ups
• ·       10 Pistols (single leg squats)
• ·       15 Pull Ups

Wednesday 10th August 2022

 

Strict Press

• ·       5 x 2reps

5 Rounds

• ·       10 Burpees
• ·       15 Sit Ups
• ·       20 KB Swings

Tuesday 9th August 2022

 

21-15-9

• ·       Deadlift (100/65)
• ·       Run 100m between Deadlift sets

Rest 3 mins

5 Rounds

• ·       10 Toes to Bar (Knee raises)
• ·       10 Box Jumps

Rest 3 mins

As many reps as possible in 3 mins

• ·       Squat to medicine ball

Monday 8th August 2022

 

Front Squats

• ·       4 x 8 reps

6 Rounds

• ·       50 Squats
• ·       25 Push ups

Saturday 6th August 2022

 Mobility and Stretching

Friday 5th August 2022

 

Wood (Mod)

5 Rounds

• ·       50 Double Unders
• ·       10 Burpee Box jumps
• ·       10 Sumo Deadlift High Pulls (40/30)
• ·       10 Thrusters

Thursday 4th August 2022

 

Barbara (mod)

4 Rounds

• ·       20 Pull Ups
• ·       30 Push Ups
• ·       40 Sit Ups
• ·       50 Squats

Wednesday 3rd August 2022

 

Back Squats

• ·       4 x 4 reps

Overhead Lunges

• ·       4 x 4 reps

WOD

• ·       21-15-9 Deadlifts (60/40)
• ·       7-5-3 Wall walks

Tuesday 2nd August 2022

 

Kipping Skills

WOD

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists
• ·       50 KB Swings
• ·       50 Sit ups
• ·       50 Lunges
• ·       25 Burpees