Saturday 1st April 2023

 

3 Rounds

• ·       Run 400m
• ·       20 Push Ups
• ·       40 Sit Ups
• ·       60 Squats

Friday 31st March 2023

 

Arm Bar

• ·       2 sets of 4 each side

Bench Press

• ·       3 x 3 reps

Seven

7 Rounds

• ·       7 single arm KB swings
• ·       7 Single arm KB swings (the other arm)
• ·       7 Box Jumps
• ·       7 Pull Ups

Thursday 30th March 2023

 

Push Jerk

• ·       5 x 4 reps

21-18-15-12-9

• ·       Sumo Deadlift High Pull (30/20)
• ·       Pull Ups

Wednesday 29th March 2023

 

Back Squats – max reps at

• ·       90% of 1RM
• ·       80%
• ·       70%
• ·       60%

Rest 2 mins between sets

Rowing

• ·       4 x 500m
• ·       Rest at least 3 mins or double row time between sets

·       The aim is to maximise intensity each row

Tuesday 28th March 2023

 

Double KB Cleans (it’s a skill thing)

• ·       5 x 6 reps

The Chief

5 cycles of 3 min AMRAP

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

Monday 27th March 2023

 

Deadlifts

• ·       4 x 6 reps

6 Rounds

• ·       12 Squats
• ·       12 Pull Ups
• ·       12 Burpees
• ·       Sprint Driveway

Saturday 25th March 2023

 

Jenny (mod)

AMRAP 20mins

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

Friday 24th March 2023

 

Seated DB Presses

• ·       6 x 4 reps

50-40-30-20-10

• ·       Squats
• ·       Sit Ups
• ·       Double Unders

Thursday 23rd March 2023

 

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 22nd March 2023

 

Bench Press

• ·       10-8-6-4-2

6 Rounds

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

Tuesday 21/03/2023

 

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 20th March 2023

 

Jumping Pull Ups or Muscle Ups

• ·       4 x 3

AMRAP 14 mins

• ·       9 Goblet Squats
• ·       9 Bear Crawls
• ·       15 Goblet Squats
• ·       15 Hand Release Push Ups
• ·       21 Goblet Squats
• ·       21 DB Snatches

Saturday 18th March 2023

 

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 16th March 2023

 

WOD

• ·       21 DB Thrusters
• ·       7 Wall Climbs
• ·       Run 200m
• ·       15 DB Thrusters
• ·       5 Wall Climbs
• ·       Run 200m
• ·       9 DB Thrusters
• ·       3 Wall Climbs
• ·       Run 200m

Rest 5 mins

• ·       15 DB Snatches
• ·       5 Burpee Box Jumps
• ·       Sprint Driveway
• ·       12 DB Snatches
• ·       4 Burpee Box Jumps
• ·       Sprint Driveway
• ·       9 DB Snatches
• ·       3 Burpee Box Jumps
• ·       Sprint Driveway

Thursday 16th March 2023

 

Push Press

• ·       4 x 4 reps

Strict Pull Ups

• ·       4 x 4 reps

4 Rounds

• ·       30 Double Unders
• ·       20 DB Overhead Lunges (one DB)
• ·       15 Pull Ups
• ·       10 Dips

Wednesday 15th March 2023

 

Glute Bridges

• ·       3 x 12

Band Good Mornings

• ·       3 x 8-12

AMRAP 6 mins

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

Rest 2 mins

AMRAP 6 mins

• ·       5 Burpees
• ·       10 Box Jumps
• ·       15 Sit ups

Rest 2 mins

AMRAP 6 mins

• ·       5 Wall Ball
• ·       10 KB Swings
• ·       15 Suitcase Lifts (2 KB Deadlift)

Tuesday 14th March 2023

 

Death by Clean & Jerk

EMOM 9 mins

• ·       4 Clean & Jerks in 1^st minute
• ·       Increase reps by 1 each minute for 10 cycles
• ·       Minute 10 will be 12 Clean & Jerks

Rest 3 minutes and repeat

Reminder there will be no 6am session this Tuesday, the evening session is aat 5:30pm as normal

Monday 13th March 2023

 

Strict Press

• ·       4 x 3 reps

3 Rounds

• ·       20 Sit ups
• ·       16 Push Ups
• ·       12 Box Jumps
• ·       4 Deadlifts (100/65)

There will be no 6am session on Tuesday 14th

Saturday 11th March 2023

 

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

Friday 10th March 2023

 

3 Rounds in FGB Format

• ·       Wall Ball
• ·       Sumo Deadlift High Pull (KB)
• ·       Lunges (with DB)
• ·       DB Press
• ·       Shuttle run

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.

Thursday 9th March 2023

 

Push Press

• ·       4 x 4 reps

5 Rounds

• ·       12 KB Swings (16/12)
• ·       12 Toes to Bar
• ·       12 Box Jumps
• ·       Run 200m

Wednesday 8th March 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

Tuesday 7th March 2023

 

Back Squats

• ·       5 x 3

Static Holds – 2 Rounds

• ·       Handstand hold for 1 minute
• ·       Hollow for 2 mins
• ·       Plank for 3 mins
• ·       Wall Squat for 4 mins

RRest between rounds

Monday 6th February 2023

 

Push Press

• ·       4 x 6 reps

Open 23.3 (Mod)

2 Rounds

• ·       5 Wall Walks
• ·       50 Skips
• ·       12 Snatches (30/20)

Then 2 Rounds

• ·       20 Hand Release Push Ups
• ·       50 Skips
• ·       9 Snatches (40/30)

12 Minute time Cap

Scale as required

 

 Open workout 23.3 is:

In 6 minutes

• ·       5 Wall Walks
• ·       50 Double Unders
• ·       15 Snatches (43/29) (Masters 55+ 29/20)
• ·       5 Wall Walks
• ·       50 Double Unders
• ·       12 Snatches (61/43) (Masters 55+ 43/29)

If completed in the time cap add 3 minutes to complete the following:

• ·       20 Strict Handstand Push Ups
• ·       50 Double Unders
• ·       9 Snatches (83/56) (Masters 55+ 52/34)

If completed in the time cap add 3 minutes to complete the following:

• ·       20 Strict Handstand Push Ups
• ·       50 Double Unders
• ·       6 Snatches (102/70) (Masters 55+ 61/38)

Masters 55+ sub kipping HSPU

Scaled

• ·       Less range on wall walks
• ·       Skipping
• ·       Hand Release Push Ups for HSPU
• ·       Weights reduced according to age and division

Saturday 4th March 2023

 Mobility with Lynn.

It's time to stretch and improve your range of movement

Friday 3rd March 2023

 

Deadlift

• ·       4 x 4

4 Rounds

• ·       20 DB Snatches
• ·       20 Box Jumps
• ·       20 Russian Twists
• ·       100m Farmers walk

Thursday 2nd March 2023

 

Back Squats

• ·       3 x 4 reps

DT

5 Rounds

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