Wednesday 1st March 2023

 

Mary

AMRAP 20mins

• ·       5 Handstand Push Ups
• ·       10 Single leg squats (Pistols)
• ·       15 Pull Ups

Scaling options

• ·       Sub 3 wall walks, push ups & others
• ·       Squat to box, step ups etc
• ·       Jumping pull ups, bands & others

Tuesday 28th February 2023

 

Bench Press

• ·       4 x 3 reps

Elizabeth

21-15-9

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

Finisher – max Double Unders in 3 mins

Monday 27th February 2023

 

Open 23.2a & 23.2b

23.2a - AMRAP 15mins

• ·       5 Burpee Pull Ups
• ·       Shuttle Runs 50ft (25ft each way)
• ·       Add 5 burpee pull ups each round (5,10,15 etc)

Scaled – just burpees without the pull up

23.2b

• ·       Immediately after 23.2a
• ·       5 mins to establish a 1rep max Thruster
• ·       Weight taken from the floor

For those not entered in The Open there are multiple variations to get a good workout.

When you get older and maybe suffer some vertigo or have a fall, you may need to know how to get up, that’s a Burpee. See the video.

Saturday 25th February 2023

 

McGhee

AMRAP 30mins

• ·       5 Deadlifts (125/85)
• ·       13 Push Ups
• ·       9 Box Jumps

Friday 24th February 2023

 

Sumo Deadlift (wide stance)

• ·       5 x 5

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB swings (24/16)
• ·       12 Pull Ups

Thursday 23rd February 2023

 

For time (cap 15 mins)

• ·       8 Goblet Squats (20/12)
• ·       16 KB Swings
• ·       8 Devils Presses (15/10)
• ·       Rest 1min
• ·       12 Goblet Squats
• ·       24 KB Swings
• ·       12 Devils Presses
• ·       Rest 1 min
• ·       16 Goblet Squats
• ·       32 KB Swings
• ·       16 Devils Presses

Rest 2 mins

5 Mins to find max load for the complex

• ·       1 Deadlift
• ·       1 Hang Snatch
• ·       1 Snatch

Wednesday 22nd February 2023

 

Push Press

• ·       5 x 4 reps

24-20-16-12-8-4

• ·       DB Snatches (15/10)
• ·       Pull Ups

Tuesday 21st February 2023

 

Front Squats

• ·       5 x 3 reps

4 Rounds

• ·       30 Squats
• ·       20 KB Swings
• ·       10 Push Ups
• ·       Run 200m

Monday 20th February 2023

 

Open 23.1

AMRAP 14mins

• ·       60 Cal Row
• ·       50 Toes to Bar
• ·       40 Wall Ball
• ·       30 Cleans
• ·       20 Muscle Ups

Scaled

• ·       60 Cal Row
• ·       50 Knee Raises
• ·       40 Wall Ball
• ·       30 Cleans
• ·       20 Jumping Chest to Bar Pull Ups

Weights & WB height vary according to age groups

General (those not doing Open)

• ·       Run 500m or 40 shuttle runs
• ·       50 Knee Raises
• ·       40 Wall Ball or Goblet Squats
• ·       30 Cleans
• ·       20 Pull Ups or Ring Rows

And lots of other variations

Saturday 18th February 2023

 

Jack

AMRAP 20 mins

• ·       10 Push Press (50/35)
• ·       10 KB Swings (24/16)
• ·       10 Box jumps

Friday 17th February 2023

 

Single leg KB Deadlifts

• ·       5 x 12 reps each leg

Back Squats

• ·       Max reps at following % of 1RM
• ·       80%, 70%, 60%, 50%
• ·       Rest 2 mins between sets

Finisher (depending on conditions)

• ·       3 x 400m

Thursday 16th February 2023

 

Fight Gone Bad

3 Rounds

• ·       Wall Ball (20/14)
• ·       Sumo Deadlift High Pull (35/20)
• ·       Box Jump (24/20)
• ·       Push Press (35/20)
• ·       Row (calories)

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.

Wednesday 15th February 2023

 

Bench Press

• ·       4 x 3 reps

5 Rounds

• ·       8 Hang Power Snatches (40/25)
• ·       8 Chest to Bar Pull Ups
• ·       8 handstand Push Ups
• ·       Run 200m

Tuesday 14th February 2023

 

Overhead Squats

• ·       5 x 3 reps

21-18-15-12-9-6-3

• ·       Wall Ball
• ·       KB Swings (20/12)
• ·       Push Ups

Monday 13th February 22023

 

Deadlift

• ·       4 x 4

Twisting Annie

50-40-30-20-10

• ·       Double Unders
• ·       Russian Twists (KB – 24/16)

Saturday 11th February 2023

 

5 Rounds

• ·       Run 200m
• ·       40m Farmers Walk
• ·       20 Sit Ups
• ·       20 DB Snatches (10 each arm)

Friday 10th February 2023

 

Strict Pull Ups

• ·       4 x 5-12 reps

Complex of 5 rounds

• ·       2 Deadlifts
• ·       1 Hang Power Clean
• ·       1 Hang Squat Clean
• ·       1 Push Jerk
• ·       Rest 2 mins between sets

Grace

• ·       30 Clean & Jerks (60/40)

Thursday 9th February 2023

 

Push Press

• ·       5 x 4reps

6 Rounds

• ·       30 Double Unders
• ·       12 Pull Ups
• ·       12 Box Jumps
• ·       12 Burpees

Wednesday 8th February 2023

 

Back Squats

• ·       5 x 4 reps

WOD

• ·       21 Deadlifts (90/55)
• ·       7 Wall Walks
• ·       15 Deadlifts
• ·       5 Wall Walks
• ·       9 Deadlifts
• ·       3 Wall Walks

Tuesday 7th February 2023

 

ML 23.3

5 x 3min Rounds

• ·       10 DB Clean & Jerks (20/12.5)
• ·       20 Pull Ups
• ·       Max cals on rower or shuttle runs in time remaining in 3mins
• ·       1 min rest between rounds

Monday 6th February 2023

 

Box Squats

• ·       4 x 4

AMRAP 15 mins

• ·       9 Push Ups
• ·       12 Sumo Deadlift High Pulls (KB – 24/16)
• ·       15 Squats
• ·       Sprint Driveway.

Friday 3rd February 2023

 

Strict Press

• ·       3 x 3

Push Press

• ·       3 x 3

Thruster (from rack)

• ·       3 – 2 – 1

Fran

21-15-9

• ·       Thrusters (42.5/30)
• ·       Pull Ups

Thursday 2nd February 2023

 

4 x 8 reps

• ·       Bent Over DB rows
• ·       DB Floor presses

AMRAP 12 mins

• ·       4 Handstand Push Ups
• ·       8 Cleans (40/25)