Friday 1st March 2024

Bench Press

• ·       4 x 3 reps

4 Rounds

• ·       12 DB Hang Power Clean & Press (20/12.5)
• ·       20 Weighted Lunges
• ·       Run 400m 

Thursday 29th February 2024

 

Barbell Complex

6 Sets (for skill not load)

• ·       Snatch Grip Deadlift (wide)
• ·       High Hang Power Snatch
• ·       Hang Power Snatch
• ·       Overhead Squat

Isabel

• ·       30 Snatches for time (60/40)

Wednesday 28th February 2024

 

Chelsea

EMOM 20 Mins

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

Tuesday 27th February 2024

 

Back Squats

• ·       5 x 2 reps

Fractured Fran

5 Rounds

• ·       9 Thrusters (42.5/30)
• ·       9 Pull Ups

Monday 26th February 2024

 

Romanian Deadlift

• ·       4 x 8 reps

AMRAP 10mins

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

Rest 2mins

AMRAP 7mins

• ·       4 Devils Presses (15/10)
• ·       6 Weighted Step Ups
• ·       8 Med Ball Twists

Saturday 24th February 2024

 

Jennifer

AMRAP 26mins

• ·       10 Pull Ups
• ·       15 KB Swings
• ·       20 Box Jumps

Friday 23rd February 2024

 

DB Bench Flies

• ·       3 x 8 reps

DB Reverse Flies

• ·       3 x 8 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

Thursday 22nd February 2024

 

Sumo Deadlifts

• ·       4 x 4 reps

AMRAP 15mins (Open 23.2 mod)

• ·       3 Wall walks
• ·       12 DB Cleans (15/10)
• ·       15 Box Jump Overs

Wednesday 21st February 2024

 

Hope

3 Rounds

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

Fight Gone Bad format - one minute at each exercise for max reps. On the call of “rotate”, immediately move to the next exercise. Rest 1 minute after all 5 exercise are done.

Monday 19th February 2024

Front Squats

•  5 x 3 reps

5 Rounds

• 30 Squats
• 20 Kb swings (24/16)
• 10 HR Push Ups
• Run 200m

Saturday 17th February 2024

 

Paul Penna

7 Rounds

·       Run 100m

·       19 KB Swings

·       10 Burpee Box Jumps

Rest 2 mins between rounds

Friday 16th February 2024

 

Back Squats

• ·       Max reps at % of 1RM
• ·       80-70-60-50

Single Leg KB Deadlifts

• ·       5 x 12 each leg

Run

• ·       2 x 400m
• ·       3 x 200m
• ·       4 x 100m
• ·       Rest between sets

Thursday 15th February 2024

 

Lyla

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

• ·       Muscle ups
• ·       Bodyweight Clean & Jerks

Wednesday 14th February 2024

 

Overhead Squats

• ·       5 x 2 reps

5 Rounds

• ·       8 Hang Power Snatches
• ·       8 Chest to Bar Pull Ups
• ·       8 Handstand Push Ups
• ·       Run 200m

Tuesday 13th February 2024

 

Push Press

• ·       4 x 4 reps

21-18-15-12-9-6-3

• ·       Wall Ball
• ·       KB Swings
• ·       Push Ups

Monday 12th February 2024

 

Deadlifts

• ·       5 x 3 reps

Annie +

50-40-30-20-10

• ·       Double Unders
• ·       Overhead Sit Ups (15/10)

Saturday 10th February 2024

 

Open 12.3

AMRAP 18mins

• ·       Run 100m
• ·       15 Box Jumps
• ·       12 Push Press
• ·       9 Toes to Bar

Friday 9th February 2024

 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 8th February 2024

 

Push Press

• ·       5 x 4reps

6 Rounds

• ·       30 Double Unders
• ·       12 Pull Ups
• ·       12 Box Jumps
• ·       12 Burpees

Wednesday 7th February 2024

 

Back Squats

• ·       5 x 4 reps

WOD

• ·       21 Deadlifts (90/55)
• ·       7 Wall Walks
• ·       15 Deadlifts
• ·       5 Wall Walks
• ·       9 Deadlifts
• ·       3 Wall Walks

Tuesday 6th February 2024

 

ML 23.3

5 x 3min Rounds

·       10 DB Clean & Jerks (20/12.5)
·       20 Pull Ups
·       Max cals on rower or shuttle runs in time remaining in 3mins

·       1 min rest between rounds

Monday 5th February 2024

 

Bench Press

• ·       5 x 5 reps

AMRAP 4mins

• ·       8 KB Deadlifts
• ·       8 Push Ups

Rest 2 mins

AMRAP 4mins

• ·       8 KB Swings
• ·       8 Goblet Squats

Rest 2 mins

AMRAP 4 mins

• ·       8 Step Ups
• ·       8 Russian Twists

Saturday 3rd February 2024

 

6 Rounds

• ·       Run 200m
• ·       Farmers walk driveway
• ·       40 Squats
• ·       30 Sit ups
• ·       20 DB Snatches (20/10)
• ·       10 Box jumps

Friday 2nd February 2024

 

Strict Press

• ·       3 x 3

Push Press

• ·       3 x 3

Thruster (from rack)

• ·       3 – 2 – 1

Fran

21-15-9

• ·       Thrusters (42.5/30)
• ·       Pull Ups