Thursday 1st February 2024

 

4 x 8 reps

·       Bent Over DB rows

·       DB Floor or Bench Presses

AMRAP 14 mins

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

Wednesday 31st January 2024

 

Band Press Downs

• ·       4 x 20

Glute Bridges

• ·       3 x 15 each leg

5 Rounds

• ·       Run 400m
• ·       20 Sumo Deadlift High Pulls
• ·       30 Sit Ups

Tuesday 30th January 2024

 

Wide Grip Deadlift

• ·       4 x 4 reps

4 Rounds

• ·       15 Hang Power Snatches (40/25)
• ·       15 Pull Ups
• ·       30 Double Unders

Monday 29th January 2024

 

Front Squats

• ·       4 x 4

6 Rounds

• ·       16 Walking Lunges
• ·       20 KB Swings (24/16)
• ·       24 KB Presse (single arm)

Saturday 27th January 2024

 

Gallagher & McDonald

2 Rounds

• ·       Run 200m
• ·       16 KB Swings (24/16)
• ·       16 Pull Ups
• ·       16 Front Squats (50/30)
• ·       Run 200m
• ·       14 KB Swings
• ·       14 Pull Ups
• ·       14 Front Squats
• ·       Run 200m
• ·       12 KB Swings
• ·       12 Pull Ups
• ·       12 Front Squats

Thursday 25th January 2024

 

Strict Press

• ·       3 x 3

Push Press

• ·       5 x 5

Push Jerk

• ·       5 x 5

C

C

Wednesday 24th January 2024

 

Sumo Deadlift (wide stance)

• ·       4 x 4 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit Ups

Tuesday 23rd January 2024

 

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 between 30-40 minutes to complete.

Monday 22nd January 2024

 

Back Squats

• ·       4 x 4 reps

4 Rounds

• ·       30 Squats
• ·       15 Pull Ups
• ·       10 Dips
• ·       Sprint 100m

Saturday 20th January 2024

 

AMRAP 22mins

• ·       6 Deadlifts (100/65)
• ·       8 Wall Ball
• ·       10 Walking Lunges
• ·       Sprint Driveway

Friday 19th January 2024

 

Every 2 mins for 18mins (9 cycles)

• ·       6 Burpees
• ·       9 KB Swings (24/16)
• ·       12 Goblet Squats
• ·       Run 200 or 100m

Finisher

3 rounds

• ·       5 Shuttle sprints
• ·       10 Mountain Jumpers

Thursday 18th January 2024

 

Back Squats

• ·       4 x 3 reps

Gwen

• ·       15-12-9 Clean & Jerks
• ·       Not for time
• ·       Each set is completed unbroken
• ·       Touch & go on floor
• ·       Chose weight
• ·       Rest between sets

Wednesday 17th January 2024

 

Push Press

• ·       4 x 10

AMRAP 14 mins

• ·       10 DB Squat Snatches (15/10)
• ·       10 Toes to Bar
• ·       10 Box Jumps

Tuesday January 16th 2024

 

Snatch Balance

• ·       3-3-2-2

Overhead Squats

• ·       3 x 3 reps

Nancy

5 Rounds

• ·       Run 400m
• ·       15 Overhead Squats (40/30)

Monday 15th January 2024

 

Turkish get Ups

• ·       3 each side

Sumo Deadlift

• ·       3 x 5 reps

Tabata

20 secs work, 10 secs rest for 8 sets each

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

Saturday 13th January 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 12th January 2024

 

Strict Pull Ups

• ·       4 x 8 reps

DT

5 Rounds

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

Thursday 111th January 2024

 

Deadlifts

• ·       4 x 4 reps

6 Rounds

• ·       12 DB Alternating Snatches (20/10)
• ·       6 Wall Facing HSPU’s
• ·       Farmers Walk (KB – 24/16)

Wednesday 10th January 2024

 

Cindy

AMRAP 20 mins

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

Tuesday 9th January 2024

 

Push Press

• ·       4 x 4 reps

AMRAP 15mins

• ·       8 Shoulder to Overhead (50/35)
• ·       8 KB Twists (24/16)
• ·       4 Wall Climbs

Monday 8th January 2024

 

Front Squats

• ·       5 x 3 reps

5 Rounds

• ·       12 Sumo Deadlift High Pulls
• ·       16 Hand Release Push Ups
• ·       20 Overhead Lunges
• ·       Sprint 100m

Saturday 6th January 2024

 

Jack

AMRAP 20mins

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

Friday 5th January 2024

 

WOD

Run 800m

Then 5 rounds of:

• ·       10 DB Hang Squat Cleans (22.5/15)
• ·       30 Double Unders

Run 800m to finish

Thursday 4th January 2024

 

Back Squats

• ·       10-10-7-7-4-4-1-1

Finisher

• ·       Max Burpees in 5 mins

Wednesday 3rd January 2024

 

Deadlift

• ·       5 x 5 reps

Helen

3 Rounds

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