Thursday 1st June 2023

 

Bicep Curls (DB)

• ·       4 x 8 reps

Tricep Pull Overs

• ·       4 x 5 reps

AMRAP 25mins

• ·       50 Squats
• ·       40m Sprint (Driveway)
• ·       30 Sit Ups
• ·       20 Back Extensions
• ·       10 Burpees

Wednesday 31st May 2023

 

Back Squats

• ·       4 x 4 reps

6 Rounds

• ·       12 Hang Power Snatches
• ·       12 Push Ups
• ·       12 Floor Wipers

Tuesday 30th May 2023

 

2 Rounds

• ·       25 Pull Ups
• ·       20 Power Cleans (40/30)
• ·       15 Push Press
• ·       100 Double Unders

Finisher

• ·       3 x Car Park Sprints – 4 laps

Monday 29th May 2023

 

Pull Ups

• ·       4 x 5 reps

6 Rounds

• ·       8 Single Arm KB Swings (each arm)
• ·       12 KB Twists
• ·       12 Goblet Squats

Saturday 27th May 2023

 

Jack

AMRAP 20mins

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

Friday 26th May 2023

 

Decline Ring Rows (feet higher than rings)

• ·       5 x 8 Reps

Chin ups (palms facing back)

• ·       5 x 8 reps

Kalsu

• ·       100 Thrusters (40/25)
• ·       Start with 5 burpees
• ·       Every minute do 5 burpees

Thursday 25th May 2023

 

Strict Press

• ·       4 x 5 reps

8 Rounds

• ·       20 Double Unders
• ·       Driveway Sprint
• ·       8 Hang Squat Cleans

Wednesday 24th May 2023

 

Deadlift

• ·       4 x 4 reps

Every 2mins for 10 rounds

• ·       12 Wall Ball
• ·       12 DB Push Press
• ·       12 DB Squats
• ·       20 Double Unders

Tuesday 23rd May 2023

 

AMRAP 18 mins

• ·       4 Shoulder to Bar Pull Ups
• ·       8 DB Snatches (20/12.5)
• ·       12 Overhead Lunges (DB)

Monday 22nd May 2023

 

Front Squats

• ·       4 x 4 reps

7 Rounds

• ·       12 Pull Ups
• ·       12 Dips
• ·       12 Box Jumps
• ·       12 Toes to Wall

Saturday 20th May 2023

 

Akker

10 Rounds

• ·       22 Push Ups
• ·       22m Walking Lunge
• ·       22 Squats
• ·       22m Bear Crawl
• ·       Run 200m

Friday 19th May 2023

 

Arm Bar

• ·       5-5-5 each arm

5 Rounds

1 min at each station for max reps

• ·       DB Snatches
• ·       Wall Ball
• ·       DB Press

Rest 1 minute between rounds

Thursday 18th May 2023

 

Push Jerk

• ·       2-2-2-2-2

4 Rounds

• ·       4 Wall walks
• ·       12 DB Step Ups
• ·       16 Overhead Sit Ups
• ·       20 Suitcase Lifts &KB Deadlifts
• ·       40m Farmers walk

Wednesday 17th May 2023

 

The Bear Complex

5 Rounds

1 Round consists of 7 unbroken sets:

·         Power Clean

·         Front Squat

·         Push Press

·         Back Squat

·         Push Press

The bar must not rest on the ground during the 7 rep set. Rest as required between sets. Increase weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal performance. It should take at least 30 minutes to complete.

Tuesday 16th May 2023

 

Cindy

AMRAP 20 mins

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

Monday 15th May 2023

 

Back Squats

• ·       3-3-3-3-3

5 Rounds

• ·       12 Box Jumps
• ·       9 KB Swings (24/16)
• ·       6 Bar Muscle Ups (alt – Pull Ups & Dips)

Saturday 13th May 2023

 

Teddy Sheehan VC

4 Rounds

• ·       Run 240m
• ·       12 Devils Presses (22.5/15)
• ·       18 DB Shoulder to Overhead
• ·       20 DB Squats

In time remaining to time cap (19:42) do as many double unders as possible.

Friday 12th May 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.

Thursday 11th May 2023

 

Bench Press

• ·       5 x 3 reps

Helen

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

Wednesday 10th May 2023

 

Turkish Get Ups

• ·       2 x 2 each side

AMRAP 17 mins

• ·       10 DB Thrusters (15/10)
• ·       10 Burpees
• ·       10 Toes to Bar
• ·       Sprint driveway

Tuesday 9th May 2023

 

Sumo Deadlift

• ·       5 x 3 reps

Tabata Mashup

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

20 seconds work for as many reps as possible of the above set of four exercises for 8 rounds and 10 seconds rest between each 20sec work block.

Monday 8th May 2023

 

Push Press

• ·       5 x 3 reps

20-18-16-14-12-10-8-6-4-2

• ·       KB Swings (24/16)
• ·       Push Ups
• ·       Goblet Squats
• ·       Sit ups

Saturday 6th May 2023

 

18-16-14-12-10-8-6

• ·       KB Swings (24/16)
• ·       Goblet Squats
• ·       Pull Ups
• ·       Run 200m each set

Friday 5th May 2023

 

Back Squats

• ·       5 x 4 reps

15-12-9-12-15

• ·       Hang Power Snatches (30/20)
• ·       V ups
• ·       Double Unders x 2 (30-24-18-24-30)

Thursday 4th May 2023

 

Deadlift

• ·       5 x 4 reps

5 Rounds

• ·       5 Shuttle Runs (car park)
• ·       5 Push Jerks (60/40)

Wednesday 3rd May 2023

 

Morrison

50-40-30-20-10

• ·       Wall Ball
• ·       Box Jumps
• ·       KB Swings

Tuesday 2nd May 2023

 

Age Group Semi Final 3a

5 intervals of 2mins work & 1 min rest

• ·       7 Deadlifts (60/40)
• ·       5 Cleans
• ·       3 Shoulder to Overhead