Deadlifts
- ·
5
x 3 reps
Annie +
50-40-30-20-10
- ·
Double
Unders
- ·
Overhead
Sit Ups (15/10)
Sunday, June 30, 2024
Friday, June 28, 2024
Saturday 29th June 2024
Crain
2 Rounds
- · 34 Push ups
- · Sprint 50m
- · 34 Deadlifts (60/40)
- · Sprint 50m
- · 34 Box Jumps
- · Sprint 50m
- · 34 Clean & Jerks (40/30)
- · Sprint 50m
- · 34 Burpees
- · Sprint 50m
- · 34 Wall ball
- · Sprint 50m
- · 34 Pull Ups
- ·
Sprint
50m
Thursday, June 27, 2024
Wednesday, June 26, 2024
Thursday27th June 2024
3 Rounds in FGB Format
- ·
Wall
Ball
- ·
Sumo
Deadlift High Pull (KB)
- ·
Lunges
(with DB)
- ·
DB
Press
- ·
Shuttle
run
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.
Tuesday, June 25, 2024
Wednesday 26th June 2024
Linda
10-9-8-7-6-5-4-3-2-1
- · 1 ½ Bodyweight Deadlift
- · Bodyweight Bench Press
- · ¾ Bodyweight Clean
We’re doing
this untimed as a strength/endurance exercise
Monday, June 24, 2024
Tuesday 25th June 2024
Push Press
- · 4 x 4 reps
5 Rounds
- · 12 KB Swings (24/16)
- · 12 Toes to Bar
- · 12 Box Jumps
- · Run 200m
Sunday, June 23, 2024
Monday 24th June 2024
Mary
AMRAP
20mins
- ·
5
Handstand Push Ups
- ·
10
Single Leg Squats (alternating)
- ·
15
Pull Ups
Friday, June 21, 2024
Saturday 22nd June 2024
Teddy Sheehan VC
4 Rounds
- ·
Run
240m
- ·
12
Devils Presses (22.5/15)
- ·
12
DB Shoulder to Overhead
- ·
12
DB Squats
Thursday, June 20, 2024
Wednesday, June 19, 2024
Thursday 20th June 2024
15-12-9-6-3
- ·
Toes
to Bar
- ·
Double
KB Overhead Walking Lunge (24/16)
At 12mins (12mins to complete the previous
set)
15-12-9-6-3
- ·
Shuttle
Runs
- ·
Squat
Jumps (touch bar above reach)
Tuesday, June 18, 2024
Wednesday 19th June 2024
WOD
- ·
15
Box Jumps (24/20)
- ·
Run
400m
- ·
20
Box Jumps (24/20)
- ·
Run
400m
- ·
25
Box Jumps (20/20)
- ·
Run
400m
Sunday, June 16, 2024
Monday 17th June 2024
EMOM
18mins
Min1 - 5 Power Cleans (70/45)
Min2 – 12/9 Cals on Rower or Bike
Min3 – 5 Pull Ups, 10 Push Ups, 15 Squats
Repeat for 6 sets
Friday, June 14, 2024
Thursday, June 13, 2024
Friday 14th June 2024
Sumo Deadlift
- · 4 x 3 reps
WOD
- ·
30
Sumo Deadlift High Pulls (35/25)
- ·
1min
Plank Hold
- ·
30
Lateral Burpees Over Bar
- ·
1min
Plank Hold
- ·
30
Sumo Deadlift High Pulls
- ·
1min
Plank Hold
- ·
30
Lateral Burpees Over Bar
Wednesday, June 12, 2024
Thursday 13th June 2024
Back Squats
- ·
4
x 5 reps
21-15-9
- ·
Handstand
Push Ups
- ·
Hang
Squat Cleans (35/50)
Tuesday, June 11, 2024
Wednesday 12th June 2024
Bent Over Rows
- ·
3
x 8 reps
Bench DB Flies
- ·
3
x 8 reps
7 Rounds
- ·
Run
200m
- ·
10
Box Step Overs with DBs (15/10)
Monday, June 10, 2024
Tuesday 11th June 2024
Strict Press
- ·
5
x 3reps
27-21-15
- ·
Knee
to Elbow (hanging from pull up bar)
- ·
Hand
Release Push Ups
- ·
Russian
KB Swings (32/24)
Sunday, June 9, 2024
Monday 10th June 2024
Closed
for Kings Birthday Holiday
For those
who really need to exercise, here’s something simple that can be done anywhere.
Jumping
Annie
50-40-30-20-10
- ·
Jumping
Jacks
- ·
Sit
Ups
Friday, June 7, 2024
Saturday 8th June 2024
Ralph
4 Rounds
- ·
8
Deadlifts (110/85)
- ·
16
Burpees
- ·
8
Chest to Bar Pull Ups
- ·
Run
600m
Thursday, June 6, 2024
Friday 7th June 2024
Deadlift
- ·
4
x 4 reps
Gwen
15-12-9
- · Clean & Jerks
- · For load, not time
- ·
Each
set is unbroken, tough and go, no resting on ground
- ·
Rest
as required between sets
Wednesday, June 5, 2024
Thursday 6th June 2024
Renegade Rows
- ·
4
x 12 reps
DB Bench
Press
- ·
4
x 8 reps
33-27-21-15-9
- ·
Goblet
Squats (24/16)
- ·
Push
Ups
Tuesday, June 4, 2024
Wednesday 5th June 2024
5 Sets
- ·
3
DB Hang Power Cleans
- ·
3
DB Push Press
6 Rounds
- ·
12
DB Hang Squat Cleans (22.5/15)
- ·
14
Box jumps
- ·
16
KB Twists
Monday, June 3, 2024
Tuesday 4th June 2024
Arm bar
- ·
3
each side
Turkish
Get Up
- ·
2
sets of 2 each side
Diane
21-15-9
- ·
Deadlift
(100/65)
- ·
Handstand
Push Ups
Sunday, June 2, 2024
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