Thursday 1st December 2022

 

Yoke Walk

• ·       4 x 30m (gate)

EMOM 20 mins

• ·       20 Double Unders
• ·       5 Snatches

Wednesday 30th November 2022

 

10 Rounds

• ·       4 Floor Wipers
• ·       8 Pull Ups
• ·       12 Push Ups
• ·       16 Squats

Tuesday 29th November 2022

 

Push Press

• ·       4 x 4 reps

25-20-15-10-5

• ·       KB Swings (24/16)
• ·       Pull Ups
• ·       KB Press (alternating every 5 reps)

2 Wall Climbs between sets

Monday 28th November 2022

 

Deadlift

• ·       5 x 4 reps

AMRAP 15 mins

• ·       12 Back Squats (50/30)
• ·       Run 200m

Saturday 26th November 2022

 

5 Rounds

• ·       Farmers walk
• ·       10 Box Jumps
• ·       12 Wall Ball
• ·       Run 200m

Friday 25th November 2022

 

KB Windmills

• ·       4 x 4 rotations

Arm Bar

• ·       3 each side

2 Rounds

• ·       Run 100m
• ·       14 DB Snatches
• ·       14 Pull Ups
• ·       14 Goblet Squats
• ·       Run 100m
• ·       12 DB Snatches
• ·       12 Pull Ups
• ·       14 Goblet Squats
• ·       Run 100m
• ·       10 DB Snatches
• ·       10 Pull Ups
• ·       10 Goblet Squats

Thursday 24th November 2022

 

Fractured Fran

5 Rounds

• ·       9 Thrusters
• ·       9 Pull Ups

Rest 3 mins

Air Fran

21-15-9

• ·       Squats
• ·       Push Ups

Rest 3 mins

15-12-9

• ·       Sumo Deadlift High Pulls (KB)
• ·       Burpees

Tuesday 22nd November 2022

 

Ring Push Ups

• ·       3 x 5 reps

Band Rows

• ·       3 x 5 reps

Burgener Warm Up

EMOM 10 mins

• ·       1 Deadlifts
• ·       1 Hang Power Clean
• ·       1 Power Clean
• ·       1 Push Jerk

Grace

• ·       30 Clean & Jerks (60/40)

Saturday 19th November 2022

 

Jenny (mod)

AMRAP 20mins

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

Friday 18th November 2022

 

Seated DB Presses

• ·       6 x 4 reps

50-40-30-20-10

• ·       Squats
• ·       Run 100m between sets

Thursday 17th November 2022

 

Back Squats

• ·       12-9-6-3

Gwen

• ·       15-12-9 Clean & Jerks
• ·       Not for time
• ·       Each set is completed unbroken
• ·       Touch & go on floor
• ·       Chose weight
• ·       Rest between sets

Wednesday 16th November 2022

 

Bench Press

• ·       10-8-6-4-2

6 Rounds

• ·       20 KB Swings (20/12)
• ·       16 Twists (KB)
• ·       12 Box Jumps

Tuesday 15th November 2022

 

Good Mornings

• ·       3 x 8 reps

Sumo Deadlifts

• ·       4 x 3 reps

Press

• ·       4 x 3 reps

Hang Power Snatch

• ·       4 x 3 reps

Monday 14th November 2022

 

AMRAP 20 mins

• ·       5 Pull Ups
• ·       Run driveway
• ·       10 DB Thrusters
• ·       15 Sit ups

Saturday 12th November 2022

 

2 Rounds

25-20-15-10-5

• ·       KB Swings (24/16)
• ·       Deadlifts (50/35)
• ·       Twists
• ·       Jumping Pull Ups

Friday 11th November 2022

 

Remembrance Day (Armistice Day)

Loredo

6 Rounds

·       24 Squats

·       24 Push Ups

·       24 Walking Lunge Steps

·       Run 400m

Scaling options – Run 200m, row 200m, bike 400m, 18 reps or combinations.

Thursday 10th November 2022

 

AMRAP 18 mins

• ·       10 Box Jumps
• ·       10 Power Snatches (30/20)

Wednesday 9th November 2022

 

Band Press Downs (Triceps)

• ·       4 x 12 reps

Band Twist & Punch Out

• ·       4 x 8 each side

6 Rounds

• ·       10 DB Presses (5 each arm)
• ·       10m Waiters Walk (DB)
• ·       15 KB Deadlifts
• ·       Farmers Walk
• ·       20 Step Ups

Finisher

• ·       Row or Ride 3 x 150m (sprint)

Tuesday 8th November 2022

 

Strict Pull Ups (weighted if possible)

• ·       5 x 8 reps

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

Monday 7th November 2022

 

Back Squats

• ·       4 x 4 reps

Tabata

8 rounds each exercise 20secs work & 10 secs rest

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

Saturday 5th November 2022

 

Mobility with Lynn

Friday 4th November 2022

 

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

• ·       Deadlift @ 1 ½ Bodyweight
• ·       Push Press @ ¾ Bodyweight
• ·       Power Snatch @ ½ Bodyweight

Thursday 3rd November 2022

 

Arm Bar

• ·       2 x 3 reps each arm

The Chief

5 Cycles – AMRAP 3 mins

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

Wednesday 2nd November 2022

 

Press

• ·       3 x 4 reps

Push Press

• ·       3 x 4 reps

4 Rounds

• ·       36 Double Unders
• ·       18 KB Swings
• ·       18 Toes to bar