Tuesday 1st September 2022

 

Chelsea

EMOM 30 mins

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

Monday 31st October 2022

 

Deadlift

• ·       4x 5 reps

AMRAP 17mins

• ·       12 DB Hang Clean & Press
• ·       10 DB Step Ups
• ·       8 Sit ups

Saturday 29th October 2022

 

5 Rounds

• ·       Run 200m
• ·       15 KB Swings (24/16)
• ·       15 Sit Ups

Friday 28th October 2022

 

Reverse Grip Ring Rows (Palms up)

• ·       4 x 10

DB Press

• ·       4 x 10

AMRAP 12 mins

• ·       9 Pull Ups
• ·       12 Push Ups
• ·       15 Squats
• ·       Run 100m

Thursday 27th October 2022

 

DT

5 Rounds

• ·       12 Deadlifts (70/35)
• ·       9 Hang Power Cleans
• ·       6 Push Jerks

Wednesday 26th October 2022

Pause Squats

• ·       5 x 4 reps

6 Rounds

• ·       10 DB Snatches each arm (15/10)
• ·       10 Mountain Climbers
• ·       20 Jumping Jacks

Tuesday 25th October 2022

 

Bench Press

• ·       4 x 3 reps

4 Rounds

• ·       12 Deadlifts (100/65)
• ·       12 Pull Ups
• ·       12 Walking Lunges
• ·       Run 100m

Monday 24th October 2022

 

Open 20.2

AMRAP 20 mins

• ·       4 DB Thrusters (15/10)
• ·       6 Toes to Bar
• ·       24 Double Unders

Saturday 22nd October 2022

 

AMRAP 18 mins

• ·       Run 200m
• ·       Farmers walk
• ·       Bear Crawl
• ·       3 Wall walks
• ·       8 Knee to opposite elbow (on floor)

Friday 21st October 2022

 

Push Press

• ·       4 x 5 reps

3 Rounds

• ·       40 Squats
• ·       30 Twists
• ·       20 KB Push Press
• ·       10 Bar Muscle Ups

Thursday 20th October 2022

 

4 sets of DB Rows

• ·       Single arm 10 reps each

AMRAP 17 mins

• ·       5 Single Arm KB swings (each arm)
• ·       10 Box Jumps
• ·       Sprint Driveway

Wednesday 19th October 2022

 

Deadlift

• ·       5 x 3 reps

AMRAP 14 mins

• ·       8 DB Snatches
• ·       8 Pull Ups
• ·       8 Push Ups
• ·       8 Sit Ups

Tuesday 18th November 2022

 

Thruster (Bar, squats to press)

• ·       10 mins to find a 1RM Thruster

4 Rounds

• ·       10 Squat Cleans
• ·       10 Wall Ball
• ·       50 Double Unders

Monday 17th October 2022

 

Front Squats

• ·       4 x 4 reps

Open 20.1 (mod)

10 Rounds

• ·       8 Ground to Overhead (bar)
• ·       10 Burpees

Time cap 15 mins

Bar weights:

• ·       Open – 40/30
• ·       55+ - 30/20

Saturday 15th October 2022

 

Roy

5 Rounds

• ·       15 Deadlifts (100/65)
• ·       20 Box Jumps
• ·       25 Pull Ups

 

Friday 14th October 2022

 

DB Bench Press

• ·       5 sets of max reps at 15/10

AMRAP 5 mins

• ·       2 Wall climbs
• ·       4 Push Press (DB)
• ·       8 Push Ups

Rest

AMRAP 5 mins

• ·       10 KB Swings
• ·       12 Sumo High Pulls
• ·       14 Goblet Squats

Rest

AMRAP 5 mins

• ·       5 Burpees
• ·       10 Pull Ups
• ·       15 Hanging Knee Raises

Thursday 13th October 2022

 

Weighted Pull Ups

• ·       4 x 3

Weighted Push Ups

• ·       4 x 3

Randy

• ·       75 Power Snatches (35/25)

Wednesday 12th October 2022

 

Back Squats

• ·       5-3-3-2-2-1-1

5 Rounds

• ·       30 Squats
• ·       20 KB Swings (24/16)
• ·       10 Push Press (40/30)

Tuesday 11th October 2022

 

Mary

AMRAP 20 mins

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

Monday 10th October 2022

 

Sumo Deadlift

• ·       5 x 4 reps

WOD

200m Farmers carry KB’s (24/16)

• 3 Rounds
• ·       15 Burpee Box Jumps
• ·       15 KB Twists
• ·       15 Overhead Lunges (15/10 plate)

200m Farmers carry to finish

Saturday 8th October 2022

 

Mobility

Friday 7th October 2022

 

Death by Clean & Jerk

EMOM (every minute) for 20 mins

• ·       1 C&J in 1^st minute
• ·       Increase by 1 each minute for 20 mins
• ·       If you don’t complete the set in the minute, finish into the next minute & rest the remaining time. Start again in the next minute at 5 reps

Thursday 6th October 2022

 

21-15-9

• ·       Thrusters (40/30)
• ·       Toes to Bar

Rest 4 mins

15-12-9

• ·       Snatches (40/30)
• ·       Burpees

Wednesday 5th October 2022

 

Glute Bridges

• ·       3 x 12 reps

Good Mornings

• ·       3 x 8 reps

Annie

50-40-30-20-10

• ·       Sit Ups
• ·       Double Unders

Finisher

• ·       Row 3 x 4 intervals 30/15

Tuesday 4th October 2022

 

Strict Press

• ·       4 x 2 reps

3 Rounds

• ·       12 Toes to Bar
• ·       12 Push Ups
• ·       12 Front rack Lunges (KB – 24/16)
• ·       4 Deadlifts (100/65)