Wednesday 1st February 2023

 

5 Rounds

• ·       Run 400m
• ·       20 Good Mornings
• ·       30 Sit Ups

Finisher

• ·       Strict Pull Ups
• ·       Bar Muscle up practice

Tuesday 31st January 2023

 

Wide Grip Deadlift

• ·       4 x 4 reps

4 Rounds

• ·       15 Hang Power Snatches (40/25)
• ·       15 Pull Ups
• ·       30 Double Unders

Monday 30th January 2023

 

Front Squats

• ·       4 x 4

5 Rounds

• ·       20 Walking Lunges
• ·       30 KB Swings (24/16)
• ·       40 DB Presses (15/10) – 20 each arm

Saturday 28th January 2023

 

Linda

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

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

We’re doing this untimed as a strength/endurance exercise

Friday 27th January 2023

 

Back Squats

• ·       5 x 5 reps

6 Rounds

• ·       10 Pull Ups
• ·       15 Push Ups
• ·       30 Double Unders

Monday 23rd January 2023

 

6 Rounds

• ·       12 Wall Ball
• ·       12 Toes to Bar
• ·       12 Russian KB Swings (24/16)
• ·       12 Box jumps

Finisher

• ·       3 x 200m
• ·       Rest between runs

Saturday 21st January 2023

 

AMRAP 20mins

• ·       6 Deadlifts (100/65)
• ·       8 Push Ups
• ·       10 KB Swings (24/16)
• ·       Run 200m

Friday 20th Janaury 2023

 

Bent Over Rows

• ·       4 x 4 reps

Ring Rows

• ·       4 x 8 reps

Open 19.5

33-27-21-15-12-9

• ·       Thrusters (30/20)
• ·       Pull Ups

Thursday 19th January 2023

 

Bench Press

• ·       4 x 4 reps

Gwen

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

Wednesday 18th January 2022

 

Push Press

• ·       4 x 10

AMRAP 14 mins

• ·       10 DB Squat Snatches (15/10)
• ·       10 Toes to Bar
• ·       10 Box Jumps

Tuesday 17th January 2023

 

Snatch Balance

• ·       3-3-2-2

Overhead Squats

• ·       3 x 3 reps

Nancy

5 Rounds

• ·       Run 400m
• ·       15 Overhead Squats (40/30)

Monday 16th January 2023

 

Turkish get Ups

• ·       3 each side

Sumo Deadlift

• ·       3 x 5 reps

Tabata

20 secs work, 10 secs rest for 8 sets each

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

Saturday 14th January 20233

 

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.

Friday 13th January 2023

 

Strict Pull Ups

• ·       4 x 8 reps

DT

5 Rounds

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

Thursday 12th January 2023

 

Deadlifts

• ·       4 x 4 reps

7 Rounds

• ·       12 DB Alternating Snatches (20/10)
• ·       Bear Crawl
• ·       Farmers Walk (KB – 24/16)

Wednesday 11th January 2023

 

Cindy

AMRAP 20 mins

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

Tuesday 10th January 2023

 

Push Press

• ·       4 x 4 reps

AMRAP 15mins

• ·       8 Shoulder to Overhead (50/35)
• ·       8 KB Twists (24/16)
• ·       4 Wall Climbs

Monday 9th January 2023

 

Front Squats

• ·       4 x 4 reps

5 Rounds

• ·       12 Sumo Deadlift High Pulls
• ·       16 Hand Release Push Ups
• ·       20 Overhead Lunges
• ·       Sprint 100m

Saturday 7th January 2023

 

Gallagher & McDonald

2 Rounds

• ·       Run 200m
• ·       16 KB Swings (24/16)
• ·       16 Pull Ups
• ·       16 Front Squats (50/30)
• ·       Run 200m
• ·       14 KB Swings
• ·       14 Pull Ups
• ·       14 Front Squats
• ·       Run 200m
• ·       12 KB Swings
• ·       12 Pull Ups
• ·       12 Front Squats

Friday 6th January 2023

 

Back Squats

• ·       3 x 5

Nasty Girls

3 Rounds

• ·       50 Squats
• ·       7 Muscle ups
• ·       10 Hang Power Cleans (60/40)

Thursday 5th January 2023

Thursday 05/01/2023

Press

• ·       4 x 8 reps

Gymnasty Annie

• ·       50 Double Unders
• ·       50 Sit Ups
• ·       5 Presses to Handstand
• ·       40 Double Unders
• ·       40 Sit Ups
• ·       4 Presses to Handstand
• ·       30 Double Unders
• ·       30 Sit Ups
• ·       3 Presses to Handstand
• ·       20 Double Unders
• ·       20 Sit Ups
• ·       2 Presses to Handstand
• ·       10 Double Unders
• ·       10 Sit Ups
• ·       1 Press to Handstand

Sub wall walks or any other scaling options for free standing presses to handstand

Wednesday 4th January 2023

 

Deadlift

• ·       6 sets of 4 reps

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings
• ·       12 Pull Ups