Friday 1st September 2023

 

CrossFit Total

3 attempts at each of:

• ·       Back Squat
• ·       Strict Press
• ·       Deadlift

There will be a warm up and appropriate practice lifts, then you commit to 3 attempts for each exercise.

Thursday 31st August 2023

 

7 sets of the following sequence

• ·       1 Deadlift
• ·       1 Power Clean
• ·       2 Split Jerks

3 Rounds

1 Minute static holds each

• ·       Wall Squat
• ·       Chin Over Bar
• ·       Plank
• ·       Handstand (alt – seated plate hold)
• ·       Hollow

Rest 1 min between rounds

Wednesday 30th August 2023

 

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Options

• ·       Dirty Thirty (30 reps)
• ·       Many more for each exercise, just ask.

Tuesday 29th August 2023

 

Diane

21-15-9

• ·       Deadlifts (100/65)
• ·       Handstand Push Ups

Rest

3 Rounds (rest as required between rounds)

• ·       Row 300m
• ·       Sprint 200m

Friday 25th August 2023

 

DT

5 Rounds

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

Thursday 24th August 2023

 

Renegade Rows

• ·       5 x 3

DB Bench Press

• ·       5 x 5

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit Ups

Wednesday 23rd August 2023

 

Strict Pull Ups

• ·       5 sets of 3-5 reps
• ·       Alt – Jump & lower

EMOM 15 mins

• ·       4 Deadlifts (60/40)
• ·       4 Burpees

Finisher

Reverse suicide sprints

• ·       Long first
• ·       Short last

Tuesday 22nd August 2023

 

Strict Press

• ·       3 x 3reps

Push Press

• ·       3 x 3 reps

AMRAP 20 mins

• ·       10 KB Sumo Deadlift High Pulls (24/16)
• ·       10 Box Jumps
• ·       10 Hand Release Push Ups

Monday 21st August 2023

 

Back Squats

• ·       5-5-5-5-5

Helen

3 Rounds

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

Saturday

There is no Saturday session this week.
Normal timetable will resume next week.

Friday 18th August 2023

 

Glute Bridges

• ·       3 x 12

Good Mornings

• ·       3 x 12

Gwen

15-12-9

• ·       Clean & Jerks
• ·       Complete each set without resting the bar on the floor – touch and go.
• ·       Rest as required between sets

Thursday 17th August 2023

 

KB Deadlifts

• ·       12-12-12-12

4 Rounds

• ·       50m Plate Carry
• ·       Run 50m
• ·       20 Wall Ball
• ·       20 Box Step Overs

Wednesday 16th August 2023

 

Arm Bar

• ·       2 sets of 2 each arm

Bent Over Rows

• ·       5-5-5-5

DB Fun – 10 Rounds

• ·       10 DB Swings (20/15)
• ·       10 DB Snatches
• ·       10 DB Push Press
• ·       10m Walking Lunge with DB
• ·       Run 50m (with DB of course)

Tuesday 15th August 2023

 

Weighted Pull Ups

• ·       5 x 5

Push Press

• ·       8-8-8

WOD

• ·       100 Squats
• ·       80 Sit Ups
• ·       60 Push Ups
• ·       40 Pull Ups
• ·       20 Handstand Push Ups

Finisher

• ·       Block Run

Monday 14th August 2023

 

Deadlift

• ·       3-3-3-3-3

Bottoms Up KB Press

• ·       6 sets of 2 (each arm)

EMOM 12 mins

• ·       3 Burpees
• ·       Sprint 30m

Saturday

There will be no Saturday sessions for a few weeks.
Stay tuned for updates

Friday 11th August 2023

 

Squat Therapy

• ·       Air Squat
• ·       Front Squat
• ·       Overhead Squat

Kipping skills/prac

Fran

21-15-9

• ·       Thrusters (40/30)
• ·       Pull Ups

Thursday 10th August 2023

 

2 Rounds

• ·       25 Burpees
• ·       25 Push Ups
• ·       25 Jumping Jacks
• ·       25 Sit ups
• ·       25 Step Ups

Finisher

• ·       Row 3 x 200m

Wednesday 9th August 2023

 

Bench Press

• ·       5-3-3-2-2-1-1

21-18-15-12-9

• ·       KB Swings
• ·       Pull Ups
• ·       Push Ups

Tuesday 8th August 2023

 

6 Rounds

• ·       20 Overhead Lunges (DB – 20/15)
• ·       15 Knee Raises
• ·       10 Renegade Rows

Finisher

• ·       Suicide sprints

Monday 7th August 2023

 

Deadlift

• ·       3-3-3-3-3

Pull Ups (weighted)

• ·       5-5-5-5

AMRAP 12mins

• ·       8 Deadlifts (60/40)
• ·       12 Box Jumps
• ·       24 Double Unders (48 skips)

Friday 4th August 2023

 

Push Press

• ·       3 x 3

Push Jerk

• ·       3 x 3

Split Jerk

• ·       3 x 3

Elizabeth

21-15-9

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

Thursday 3rd August 2023

 

Mary

AMRAP 20mins

• ·       5 Handstand Push Ups
• ·       10 Pistols
• ·       15 Pull ups

Wednesday 2nd August 2023

 

Front Squats

• ·       4 x 3 reps

4 Rounds

• ·       10 Burpee box Jumps
• ·       50 Double Unders

Finisher

• ·       Row 3 x 250m