Saturday 31st August 2024

 

Dirty Thirty

• ·       30 Box jumps (24/20)
• ·       30 Jumping pull-ups
• ·       30 Kettlebell swings (16/12)
• ·       Walking Lunge, 30 steps
• ·       30 Knees to elbows
• ·       30 Push press (20/15)
• ·       30 Back extensions
• ·       30 Wall ball shots (20/14)
• ·       30 Burpees
• ·       30 Double unders

Option – upscale to 40 or 50 reps

Friday 30th August 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 29th August 2024

 

Wide Grip Deadlift

• ·       5 x 4 reps

WOD

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists
• ·       50 KB Swings
• ·       50 Hanging Knee Raises
• ·       50 Goblet Squats
• ·       25 Burpees

Wednesday 28th August 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.

Tuesday 27th August 2024

 

Push Press

• ·       4 x 3 reps

Nancy

5 Rounds

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

Monday 26th August 2024

 

Front Squats

• ·       4 x 5 Reps

Tabata (8rds each 20secs work 10 secs rest)

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

Saturday 24th August 2024

 

Saturday 24/08/2024

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

Friday 23rd August 2024

 

Snatch Balance

• ·       3-3-3

Overhead Squats

• ·       3-3-3

Snatch skills

Randy

• ·       75 Snatches for time (35/25)

Thursday 22nd August 2024

 

Handstand Holds

• ·       5 x 30 secs

Karen

• ·       150 Wall ball Shots (20/14)

Rest 5 mins

3 Rounds

• ·       Run 200m
• ·       21 DB Hang Snatches
• ·       12 Ring Dips

Wednesday 21st August 2024

 

DT (hero WOD)

5 Rounds

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

Tuesday 20th August 2024

 

Push Jerk

• ·       2-2-2-2

Pull Ups

• ·       4-4-4-4

4 Rounds

• ·       15 Push ups
• ·       12 Box jumps
• ·       9 Toes to bar

Monday 19th August 2024

 

Back Squats

• ·       3-3-3-3-3

WOD

• 75 Double Unders (150 skips)
• 5 Rounds
• ·       12 Burpees
• ·       12 KB Swings (24/16)
• ·       12 OH Lunges (20/15)
• 75 Double Unders (150 skips)

Saturday 17th August 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

Friday 16th August 2024

 

Double KB Clean & Press

• ·       4 x 3 reps

KB Renegade Rows

• ·       4 x 2 each arm

EMOM 17 mins

• ·       Sprint 30m
• ·       5 DB Snatches each arm (22.5/15)

Thursday 15th August 2024

 

Push Press

• ·       4 x 4

3 Rounds

• ·       9 Hang Power Cleans (50/35)
• ·       12 Thrusters
• ·       15 Burpees

NNo 6am session

Thursday 15th August

 No 6am session Thursday 15th August

Thursday 14th August 2024

 

Nate

AMRAP 20mins

• ·       2 Muscle Ups
• ·       4 Handstand Push Ups
• ·       8 KB Swings (32/24)

Sub 2 pull Ups & 2 Dips for MU’s

Upscale option - Wall Facing HSPU’s

Tuesday 13th August 2024

 

Deadlift

• ·       3-3-3-3-3-3

Row

• ·       3 x 500m
• ·       Rest between rows

Monday 12th August 2024

 

DB Bench Press

• ·       3-3-2-2-1 (max reps at weight for 2)

4 Rounds

• ·       25 Wall Ball
• ·       25 Sit Ups

Saturday 10th August 2024

 

AMRAP 18 mins

• ·       40m Farmers walk (KB – 24/16)
• ·       8 Box Jumps
• ·       12 Squats
• ·       16 KB Twists
• ·       Run 100m

Friday 9th August 2024

 

Front Squats

• ·       4 x 4 reps

6 Rounds

• ·       10 DB Snatches
• ·       12 Dips
• ·       14 Goblet Squats
• ·       16 Sit Ups
• ·       Run 200m

Thursday 8th August 2024

 

Push Press

• ·       3 x 8 reps

The 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

Wednesday 7th August 2024

 

Bench Press

• ·       5-3-3-2-2-1-1

21-18-15-12-9

• ·       KB Swings
• ·       Pull Ups
• ·       Push Ups

Tuesday 6th August 2024

 

6 Rounds

• ·       20 Overhead Lunges (DB – 20/15)
• ·       15 Knee Raises
• ·       10 Renegade Rows

Finisher

• ·       Suicide sprints

Monday 5th August 2024

 

Deadlift

• ·       3-3-3-3-3

Chin Ups (weighted)

• ·       5-5-5-5

AMRAP 12mins

• ·       8 Deadlifts (60/40)
• ·       12 Box Jumps
• ·       24 Double Unders (48 skips)

Saturday 3rd August 2024

 

6 Rounds

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

Friday 2nd August 2024

 

DB Bench Flies

• ·       3 x 6 reps

DB Reverse Flies

• ·       3 x 6 reps

3 Rounds

• ·       40 Russian KB Swings
• ·       30 Step Ups
• ·       20 Sumo Deadlift High Pulls (KB)
• ·       10 Knee Raises