Thursday 1st August 2024

 

Barbara

5 Rounds

• ·       20 Pull Ups
• ·       30 Push Ups
• ·       40 Sit Ups
• ·       50 Squats

Rest 3 mins between rounds

Scale as required

Wednesday 31st July 2024

 

Back Squats

• ·       5 x 2 reps

WOD

21-15-9-6-3

• ·       Deadlifts (70/45)

7-5-3-2-1

• ·       Wall Walks

Tuesday 30th July 2024

 

AMRAP 20 mins

• ·       15 Goblet Squats (24/16)
• ·       50 Double Unders
• ·       12 Pull Ups
• ·       3 Wall Walks

 

No 6am session Tuesday

Saturday 27th July 2024

 

12 Days of Christmas

1. 100m Run

2. SDLHP (KB)

3. Hang Power Cleans

4. Wall Ball

5. Pull Ups

6. Burpees

7. KB Swings

8. Push Ups

9. Knee to Elbow/ Knee Raise

10.     DB Snatches

11.     Push Press

12.     Lunges

Friday 26th July 2024

 

5 Rounds

• ·       12 Alternating Step Ups
• ·       6 Bar Muscle Ups

Rest 2 mins

5 Rounds

• ·       12 Alternating Step Ups
• ·       3 Wall Walks

Thursday 25th July 2024

 

Bench Press

• ·       3-3-3-3-3

Push Press

• ·       2-2-2-2-2

Push Jerk

• ·       1-1-1-1-1

Wednesday 24th July 2024

 

Arm Bar

• ·       5 each arm

Back Squats

• ·       4 x 4 reps

8 Rounds

• ·       8 DB Squat Cleans (4each arm – 20/10)
• ·       10 Box Jumps
• ·       12 DB Push Press (6 each arm)
• ·       Sprint Driveway

Tuesday 23rd July 2024

 

Sumo Deadlift

• ·       4 x 4 reps

Helen

3 Rounds

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

Monday 22nd July 2024

 

Monday 22/07/2024

KB Cleans & Press

• ·       6 x 4 reps each side

The Chief

5 cycles of 3min AMRAP

• ·       3 Power Cleans (60/40)
• ·       6 Push ups
• ·       9 Squats

Rest 1 min between rounds

Saturday 20th January 2024

 

AMRAP 20mins

• ·       6 Deadlifts (100/65)
• ·       8 Push Ups
• ·       10 KB Swings (24/16)
• ·       Run 200m

Friday 19th July 2024

 

Turkish Get Ups

• ·       3 x 2 reps each side

21-15-9

• ·       Pull Ups
• ·       DB Clean & Jerk Right Arm (22.5/15)
• ·       DB Clean & Jerk Left Arm (22.5/15)

Finisher

• ·       Weighted Step Ups – 3 x 10 reps

Thursday 18th July 2024

 

Back Squats

• ·       3,3,2,2,1,1

Ascending Ladder for 12mins

• ·       30 Double Unders
• ·       3 Thrusters (60/40)
• ·       40 Double Unders
• ·       3 Thrusters
• ·       50 Double Unders
• ·       3 Thrusters

Increase Double Unders by 10 each round, Thrusters remain at 3 throughout.

Wednesday 17th July 2024

 

Push Press

• ·       4 x 4 reps

4 Rounds

• ·       10 Deadlifts (100/65)
• ·       30 Wall Ball Shots

Tuesday 16th July 2024

 

No 6am session Tuesday

For Time (5:30pm)

10-20-30-40-50

• ·       Sit Ups

2 Laps of car park

• ·       Farmers Carry (22.5/15) after Sit Ups

Run Laps

• ·       2-4-6-8-10

Monday 15th July 2024

 

Skill set – 5 Sets

• ·       3 Wide Grip Deadlifts
• ·       3 Hang Power Snatches
• ·       3 Power Snatches
• ·       1 Overhead Squat

Isabel

• ·       30 Snatches (60/40)

 

No 6am session Tuesday 16^th

Saturday 13th July 2024

 

Akker

10 Rounds

• ·       22 Push Ups
• ·       22m Walking Lunge
• ·       22 Squats
• ·       22m Bear Crawl
• ·       Run 200m

Friday 12th July 2024

 

Bench Press

• ·       4 x 4 reps

AMRAP 12mins

• ·       12 Sumo Deadlift High Pulls (40/30)
• ·       6 x 10m Shuttle Runs

Thursday 11th July 2024

 

3 Rounds

• ·       30 Hang Power Cleans (50/35)
• ·       30 Burpees

Finisher

• ·       Farmers Carry

Wednesday 10th July 2024

 

Cindy

AMRAP 20 mins

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

Tuesday 9th July 2024

 

Front Squats

• ·       5 x 5 reps

Finisher

3 Rounds (untimed but full speed)

• ·       Row 300m
• ·       30 Double Unders
• ·       30 Jumping Jacks

Monday 8th July 2024

 

Strict Press

• ·       4 x 5 reps

6 Rounds

• ·       10 DB Burpee Deadlifts (22.5/15)
• ·       10 Box Jumps

Saturday 6th July 2024

 

Paul Penna

7 Rounds

• ·       Run 100m
• ·       19 KB Swings
• ·       10 Burpee Box Jumps

Rest 2 mins between rounds

Friday 5th July 2024

 

Back Squats

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

Single Leg KB Deadlifts

• ·       5 x 12 each leg

Diane

21-15-9

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

Thursday 4th July 2024

 

Lyla

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

• ·       Muscle ups
• ·       Bodyweight Clean & Jerks

Wednesday 3rd July 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 2nd July 2024

 

Push Press

• ·       4 x 4 reps

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

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