We're closed until 4th January but here's something you can do at home to keep you fit over Christmas
10-9-8-7-6-5-4-3-2-1
- · sit-ups
- · 100
metre sprint between each set.
Friday, December 23, 2022
Thursday, December 22, 2022
Friday 23rd December 2022
Your Choice
By
democratic vote (or not) you get to make up your last gym session before Christmas.
Each group
get their own pick.
Wednesday, December 21, 2022
Thursday 22nd December 2022
Hotshots
19
6 Rounds
- ·
30
Squats
- ·
19
Hang Power Cleans
- ·
7
Strict Pull Ups
- ·
Run
400m
Tuesday, December 20, 2022
Wednesday 21st December 2022
Sumo
Deadlifts
- · 5
x 5 reps
AMRAP
14mins
- ·
10
Dips
- ·
10
Overhead Lunges
- ·
10
Burpees
- ·
Driveway
sprint
Monday, December 19, 2022
Tuesday 20th December 2022
Seated DB
Press
- ·
5
x 8 reps
5 Rounds
- ·
9
Pull Ups
- ·
9
Push Ups
- ·
9
Sit Ups
Finisher
- ·
Reverse
Suicide Sprints x 4
Sunday, December 18, 2022
Friday, December 16, 2022
Saturday 17th December 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, December 15, 2022
Wednesday, December 14, 2022
Thursday 15th December 2022
Push
Press
- · 3
x 3 reps
Split
Jerk
- · 3 x 3 reps
Pause
Power Clean
- ·
3
x 3 reps
5 Sets
- ·
4
Power Cleans
- ·
2
Split Jerks
For load,
not timed, rest between sets
Tuesday, December 13, 2022
Wednesday 14th December 2022
Deadlifts
- · 5-5-3-3-2-2-2
21-18-15-12-9
- ·
Goblet
Squats (24/16)
- ·
Toes
to Bar
- ·
KB
Swings
Monday, December 12, 2022
Tuesday 13th December 2022
Renegade
Rows
- ·
3
x 8 reps
WOD
- ·
100
Double Unders
- ·
10
Burpees
- ·
20
Pull Ups
- ·
30
Hang Power Cleans
- ·
40
Push Press
- ·
50
Squats
- ·
40
Push Press
- ·
30
Hang power Cleans
- ·
20
Pull Ups
- ·
10
Burpees
- ·
100
Double Unders
Sunday, December 11, 2022
Monday 12th December 2022
Back Squats
- · 4
x 8 reps
5 Rounds
- ·
5
Deadlifts (100/65)
- ·
10
Box Jumps
Rest
AMRAP
8mins
- ·
Run
40m
- ·
10
Hand Release Push Ups
- ·
10
Sit Ups
Friday, December 9, 2022
Saturday 10th December 2022
Blake
4 Rounds
- ·
30m
Overhead walking lunge (20/10)
- ·
30
Box Jumps
- ·
20
Wall Ball
- ·
10
Handstand Push ups
Thursday, December 8, 2022
Friday 9th December 2022
Overhead Squats
- ·
4
x 4 reps
4 Rounds
- ·
12
Devils Presses
- ·
12
KB Swings
- ·
12
Dips
- ·
12
DB Lunges
Finisher
- · Row
3 x 30 cals
Wednesday, December 7, 2022
Due to the
unfortunate health issues with a close family member we’re going to have to
postpone the Christmas Party scheduled for this Saturday.
Due to the constantly changing nature of the problem we can’t be sure one or
either of us will be free at the moment.
The plan is to have a normal workout this Saturday 10th and Saturday
17th will be the 12 Days of Christmas workout. In place of the
Christmas Party, we’ll have a “Welcome Back” Party in January.
Thursday 8th December 2022
Sumo Deadlifts (wide stance)
- ·
4
x 3 reps
Strict
Pull Ups
- ·
3
x 4-8 reps
5 Rounds
- ·
10
Wall Ball
- ·
12
Sumo Deadlift High Pulls (KB)
- ·
14
Pull Ups
- ·
Farmers
walk
Tuesday, December 6, 2022
Wednesday 7th December 2022
Shoulder
to Bar Pull Ups
- · 5
x 6 reps
AMRAP 16
mins
- ·
10
DB Snatches
- ·
10
Push Ups
- ·
10
DB Thrusters
Monday, December 5, 2022
Tuesday 6th December 2022
Med Ball
Cleans
- · 5
x 10 reps
DT
5 Rounds
- ·
12
Deadlifts (70/45)
- ·
9
Hang Power Cleans
- ·
6
Push jerks
Sunday, December 4, 2022
Friday, December 2, 2022
Saturday 3rd December 2022
5 Rounds
- ·
10
Deadlifts (608/45)
- ·
10
Box Jumps
- ·
10
Wall Ball
- ·
10
Burpees
- ·
Run
100m
Thursday, December 1, 2022
Friday 2nd December 2022
Glute
Bridges
- · 4 x 8 reps
Barbell
Rows
- · 4 x 5 reps
Helen
3 Rounds
- ·
Run
400m
- ·
21
KB Swings (24/16)
- · 12 Pull Ups
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