Saturday 1st October 2022

 

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

Friday 30th September 2022

 

3 Rounds in FGB Format

• ·       Wall Ball
• ·       Sumo Deadlift High Pull (KB)
• ·       Lunges (with DB)
• ·       DB Press
• ·       Shuttle run

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 29th September 2022

 

DB Reverse Flies

• ·       3 x 4 reps

Band Good Mornings

• ·       3 x 10 reps

Linda

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

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

Wednesday 28th September 2022

 

Back Squats

• ·       5 x 3 reps

3 Rounds

• ·       20 Lunges
• ·       20 Hanging Knee Raises
• ·       20 Dips
• ·       20 Mountain Climbers
• ·       20 Box Jumps
• ·       Run 200m

 

Tuesday 27th September 2022

 

Arm Bar

• ·       3 each side

Strict Pull Ups

• ·       3 x 5 reps
• ·       2 x max reps

6 Rounds

• ·       6 Clean & Press (50/30)
• ·       9 Pull Ups
• ·       12 Push Ups
• ·       Sprint Driveway

Monday 26th September 2022

 

DB Bench Press

• ·       4 x 8 reps

AMRAP 18 mins

• ·       5 DB Presses each arm20/10)
• ·       10 Goblet Squats (DB)
• ·       10 Overhead Sit ups
• ·       Farmers walk

Saturday 24th September 2022

 

5 Rounds

• ·       Run 200m
• ·       12 Wall Ball
• ·       12 Burpees
• ·       12 DB Snatches

Friday 23rd September 2022

 

Deadlift

• ·       5 x 4 reps

5 Rounds

• ·       15 Sumo Deadlift High Pulls (KB – 16/12)
• ·       12 Pull Ups
• ·       30 Double Unders

Thursday 22nd September 2022

 Memorial Holiday

No gym today

Wednesday 21st September 2022

 

4 Sets

• ·       2 Push Presses, 3 Push Jerks

AMRAP 16 mins

• ·       10 Pull Ups
• ·       12 Push Ups
• ·       14 Step Ups (weighted if possible)

Tuesday 20th September 2022

 

Elizabeth

21-15-9

• ·       Cleans (60/40)
• ·       Ring Dips

These are squat cleans

Monday 19th September 2022

 

Bench Press

• ·       4 x 4 reps

3 Rounds

• ·       50 KB Swings (20/12)
• ·       40 DB Push Press – single arm (15/10)
• ·       30 Sit Ups
• ·       Run 200m

Saturday 17th September 2022

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunges
• ·       Run 400m

Friday 16th September 2022

 

Sumo Deadlift

• ·       5 x 4 reps

4 Rounds

• ·       20 DB Snatches (22.5/15)
• ·       16 Goblet Squats
• ·       12 Pull Ups

Thursday 15th September 2022

 

DB Floor Presses

• ·       4 x 8 reps

DB Reverse Flies

• ·       4 x 8 reps

7 Rounds

• ·       40 Skips
• ·       20 Lunges
• ·       15 DB Thrusters
• ·       10 Pull Ups

Wednesday 14th September 2022

 

Front Squats

• ·       6-4-2-2-2

6 Rounds

• ·       12 Russian KB Swings (24/16)
• ·       12 Knee to opposite elbow (on floor)
• ·       12 KB Presses (6 each arm)

Tuesday 13th September 2022

 

EMOM 8 mins

• ·       3 Deadlifts
• ·       3 Hang Power Snatches
• ·       3 Overhead Squats

5 Rounds

·       30 Double Unders

·       15 Pull Ups

·       12 Push Ups

·       9 Box Jumps

Monday 12th September 2022

 

Glute Bridges (single leg)

• ·       3 x 10 each leg

Good Mornings

• ·       3 x 10 (bar from rack)

AMRAP 17 mins

• ·       12 Sumo Deadlifts (24/16)
• ·       9 Goblet Squats
• ·       6 Burpees

Saturday 10th September 2022

 

Mobility Day

Time to work on becoming supple, and flexy with Lynn.

Friday 9th September 2022

 

CrossFit Total

3 attempts at each of:

• ·       Back Squat
• ·       Strict Press
• ·       Deadlift

There will be a warm up and appropriate practice lifts, then you commit to 3 attempts for each exercise.

This will establish some basic pure strength benchmarks. From those we can get a guide to other rep ranges and strength movements capacities.

Thursday 8th September 2022

 

7 sets of the following sequence

• ·       1 Power Clean
• ·       1 Squat Clean
• ·       1 Split Jerk

3 Rounds

1 Minute static holds each

• ·       Wall Squat
• ·       Chin Over Bar
• ·       Plank
• ·       Handstand (alt – seated plate hold)
• ·       Hollow

Rest 1 min between rounds

Wednesday 7th September 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.

Tuesday 6th September 2022

 

Diane

21-15-9

• ·       Deadlifts (100/65)
• ·       Handstand Push Ups

Finish – 3 sets

• ·       Row 250m
• ·       Sprint 100m

Monday 5th September 2022

 

Front Squats

• ·       5 x 3 reps

6 Rounds

• ·       10 KB Snatches each arm (20/12)
• ·       10 KB Thrusters each arm
• ·       10 KB Twists

Saturday 3rd September 2022

 

It’s a hopper WOD

Draw some exercises from a hat and figure out a workout from there, totally random!!

Friday 2nd September 2022

 

Double DT

5 Rounds

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

Rest 2 mins

Repeat