Wednesday 1st November 2023

 

Strict Pull Ups or Pull Up Progressions

• ·       5 x 5 reps

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

Tuesday 31st October 2023

 

Back Squats

• ·       3-3-3-2-2

Ellen

3 Rounds

• ·       20 Burpees
• ·       21 DB Snatches (22.5/15)
• ·       12 DB Thrusters (2 DB’s – 22.5/15)

Monday 30th October 2023

 

AMRAP 20mins

• ·       12 Single Arm KB Swings – 6 each arm (24/16)
• ·       12 Box Jumps
• ·       Sprint 100m

Saturday 28th October 2023

 

Whitten

5 Rounds

• ·       22 KB Swings (24/16)
• ·       22 Box jumps
• ·       Run 400m
• ·       22 Burpees
• ·       22 Wall Ball

Friday 27th October 2023

 

Sumo Deadlift

• ·       4 x 10 reps

Elizabeth

21-15-9

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

Thursday 26th October 2023

 

Overhead Squats

• ·       5 x 3 reps

3 Rounds

• ·       50 Double Unders
• ·       30 Squats
• ·       20 Push ups
• ·       10 Toes to Bar
• ·       Run 200m

Wednesday 25th October 2023

 

Push Jerk

• ·       4 x 3 reps

10-8-6-4-2

• ·       Deadlift (100/65)
• ·       Wall Climbs
• ·       Run 200, between sets & to finish

Reminder the is no 6am session Wednesday this week.

Wednesday Morning 6am cancelled

Due to unexpected change in plans we've had to cancel the 6am session tomorrow (Wednesday).
The evening session and rest of the week is as normal.

Tuesday 24th October 2023

 

Bench Press

• ·       4 x 3 reps

AMRAP 15mins

• ·       6 Hang Power Cleans (40/30)
• ·       9 Push Ups
• ·       12 KB Swings (24/16)

Monday 23rd October 2023

 

Hope

3 Rounds of:

• ·       Burpees
• ·       Power Snatch (35/20)
• ·       Box Jumps
• ·       Thrusters
• ·       Chest to Bar Pull Ups

Fight Gone Bad format – 1 minute at each exercise completing as many reps as possible, then move to the next exercise, no rest between exercises. When all 5 exercises are completed (5mins work) the is a one-minute rest between rounds.

Saturday 21st October 2023

 Roll the Dice

It's a mystery workout, roll the dice and whatever comes up is the exercise.

Friday 20th October 2023

 

Rope floor to stand

• ·       5 x 4 reps

Jackie (mod)

2 Rounds

• ·       Run 500m
• ·       25 Thrusters (30/20)
• ·       15 Chest to Bar Pull Ups

Thursday 19th October 2023

 

3 Rounds

• ·       Run 800m
• ·       21 DB Clean & Presses
• ·       15 Box jumps
• ·       9 Ring Dips

Wednesday 18th October 2023

 

Strict Press

• ·       3 x 3

Push Press

• ·       3 x 3

Push Jerk

• ·       3 x 3

50-40-30-20-10

• ·       KB Swings (16/12)
• ·       Sit Ups

Tuesday 17th October 2023

 

Good Mornings

• ·       5 x 3 reps

Back Squats

• ·       5 x 5 reps

AMRAP 14 mins

• ·       Run 200m
• ·       12 Burpees

Monday 16th October 2023

 

Deadlift

• ·       5 x 5 reps

Tabata Mashup

8 Rounds of 20 secs work, 10 secs rest

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

1 round consists of a sequence of 20/10 for all 4 exercises (2mins). There is no rest between rounds

Saturday 14th October 2023

 

Roy

5 Rounds

• ·       15 Deadlifts (100/65)
• ·       20 Box Jumps
• ·       25 Pull Ups

Friday 13th October 2023

 

DB Bench Press

• ·       4 x 8 reps

Renegade Rows

• ·       4 x 4 reps each arm

AMRAP 5 mins

• ·       2 Wall Climbs
• ·       4 Push Press (DB)
• ·       8 Push Ups

Rest 2 mins

AMRAP 5 Mins

• ·       10 KB Swings
• ·       12 Sumo Deadlift High Pulls
• ·       14 KB Twists

Rest 2 mins

AMRAP 5 mins

• ·       5 Burpees
• ·       10 Jumping Pull Ups
• ·       15 Sit Ups

Thursday 12th October 2023

 

Weighted Pull Ups

• ·       3 x 3 reps

Push Press

• ·       3 x 3 reps

Randy

• ·       75 Snatches (35/25)

 

Wednesday 11th October 2023

 

Back Squats

• ·       5-3-3-2-2-1-1

5 Rounds

• ·       30 Squats
• ·       20 KB Swings (24/16)
• ·       10 KB Push Press (24/16)

Tuesday 10th October 2023

 

Mary

AMRAP 20mins

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

Monday 9th October 2023

 

Sumo Deadlift

• ·       4 x 4 reps

WOD

Run 200m

Then 4 rounds

• ·       18 Suitcase Deadlifts (KB)
• ·       15 Devils Presses
• ·       12 Box Jumps

Run 200m to finish

Saturday 7th October 2023

 

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knee to elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

Friday 6th October 2023

 

Reverse Hyper (on plyo box)

• ·       4 sets of 8 reps

Devils Press

• ·       3 sets of 4

AMRAP 7 mins

• ·       10 Power Snatches
• ·       4 Chest to bar pull ups
• ·       4 Dips

Rest 3 mins

AMRAP 7 mins

• ·       5 Thrusters
• ·       3 Burpees
• ·       Sprint 50m

Thursday 5th October 2023

 

Linda (not for time)

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

• ·       Deadlift (1 ½ bodyweight)
• ·       Bench Press (bodyweight)
• ·       Clean (3/4 bodyweight)

Wednesday 4th October 2023

 

Pause Front Squats (3secs at bottom)

• ·       5 x 3 reps

21-15-9

• ·       Wall Ball
• ·       Dips
• ·       Pull Ups
• ·       Run 400m between sets & to finish

Tuesday 3rd October 2023

 

Strict Press

• ·       4 x 2 reps

5 Rounds

• ·       12 Plate Sit ups (15/10)
• ·       12 Hand Release Push ups
• ·       12 Overhead Lunges (15/10 plate)
• ·       12 Strict Pull Ups