Tuesday 1st October 2024

 

Strict Press

• ·       5-3-3-2-2

4 Rounds

• ·       12 Hang Power Cleans (40/30)
• ·       12 Push Press
• ·       12 KB Front Rack Lunges (24/16)
• ·       24 Single Arm KB Swings (24/20)

Monday 30th September 2024

 

Back Squats

• ·       5 x 3 reps

Annie

50-40-30-20-10

• ·       Double Unders
• ·       Sit Ups

Saturday 28th September 2024

 

Jack

AMRAP 20mins

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

Thursday 26th September 2024

 

Sumo Deadlifts

• ·       4 x 4 reps

AMRAP 15mins

• ·       3 Wall walks
• ·       12 KB Cleans (20/12)
• ·       15 Box Jump Overs

Wednesday 25th September 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.

Tuesday 24th September 2024

 

Push Press

• ·       5 x 3 reps

24-20-16-12-8-4

• ·       Alternating DB Snatches (15/10)
• ·       Pull Ups

Monday 23rd September 2024

 

Front Squats

• ·       5 x 3 reps

5 Rounds

• ·       30 Squats
• ·       20 KB Swings (24/16)
• ·       10 Hand Release Push Ups
• ·       Run 200m

Saturday 21st September 2024

 

Open 12.3

AMRAP 18mins

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

Friday 20th September 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.

Thursday 19th September 2024

 

Push Press

• ·       3 x 3reps

Jennifer

AMRAP 26 mins

• ·       10 Pull Ups
• ·       15 KB Swings (24/16)
• ·       20 Box Jumps

Wednesday 18th September 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 17th September 2024

 

5 x 3min Rounds

• ·       10 DB Clean & Jerks (20/12.5)
• ·       15 Pull Ups
• ·       Max Shuttle runs in time remaining in 3mins

·       1 min rest between rounds

Monday 16th September 2024

 

Deadlift

• ·       4 x 6 reps

AMRAP 4mins

• ·       8 KB Sumo 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 14th September 2024

 

No Saturday gym this week

Friday 13th September 2024

 

Strict Press

• ·       3 x 3

Push Press

• ·       3 x 3

Thruster (from rack)

• ·       3 – 2 – 1

Balls & Burpees

21-15-9

• ·       Med Ball Thrusters (42.5/30)
• ·       Burpees

Ni

N

Thursday 12th September 2024

 

4 x 8 reps

·       Bent Over DB Reverse Flies

·       DB Floor or Bench Presses

AMRAP 14 mins

• ·       4 Handstand Push Ups
• ·       4 Power Cleans (50/35)

Wednesday 11th September 2024

 

Band Press Downs

• ·       4 x 20

Glute Bridges

• ·       3 x 15 each leg

5 Rounds

• ·       Run 400m
• ·       20 Sumo Deadlift High Pulls (40/25)
• ·       30 Sit Ups

Finisher

• ·       Farmers walk 3 x 100m

Tuesday 10th September 2024

 

Wide Grip Deadlift

• ·       4 x 4 reps

4 Rounds

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

Monday 9th September 2024

 

Front Squats

• ·       4 x 4

6 Rounds

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

 

 

We’re taking a short break so the gym will be closed this week and re-open on Monday 9^th September

Here are some do-at-home, outdoor workouts to keep you going. They don’t need to be done in any order just chose them as you wish.

 

Monday

AMRAP 20 mins

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

 

Tuesday

Warm Up

·       Jog on spot, heels to bum, knees high.

·       Walking lunge,

·       Side step, grapevine

·       3 Inchworms

·       10 Star Jumps/jumping jacks

·       10 squats

 

3 x 400m runs – rest run time between sets

·       Sub shorter run or whatever gives you a cardio burn

Mod Fight Gone Bad - 3 Rounds

I minute at each exercise & 1 min rest between rounds

1. Squat Jumps – one hand must touch ground & jump up

2. Push Ups

3. Step Ups

4. KB Swings – use anything you can grip or just swing your hands

5. Jumping Jacks

 

Wednesday

Warm Up

·       Shoulder Rotations

·       5 squats; 5 push Ups x3

·       Lunge

·       Inchworms x 3

·       Run or walk, side step

 

3 Rounds

·       Cycle 50 Rotations (lay on ground & cycle legs)

·       30 Squats

·       20 Push ups

·       10 Sit ups

 

6 Rounds

·       10 Overhead lunges – arms overhead or any object you have

·       10 Twists – seated with weight or lay on ground, legs up & twist

·       10 Reverse Lunges

·       Run

 

Plank

Stretch

·       Glute Stretch/ Hip Flexors/Abs/Back

·       Hamstrings/Quads/Calves; Tricep stretch, Pecs

 

 

 

 

Thursday

Warm Up

·       Jogging; high knees; heels; side step

·       Toe Touches & extend; twist

·       10 Squats; 10 Push ups; 10 Jumping Jacks

·       Hollow; hollow rock

·       KB Swings

 

8 Min AMRAP Max Reps (score total reps)

·       8 KB or DB Swings

·       8 Goblet Squats (hold weight in front any how)

·       Run

 

Rest 4 mins

 

8 Min AMRAP Max Reps (score total reps)

·       8 KB or DB Presses (4 each arm)

·       8 Push Ups

·       8 Sit Ups

 

Plank – Front, side, side, front (30secs each)

 

Stretch

·       Glute Stretch/ Hip Flexors/Abs/Back

·       Hamstrings/Quads/Calves;

·       Tricep stretch, Pecs (arms & chest)

 

 

Friday

 

Warm Up

·       Ankle rotations, marching on spot

·       10 Lunges

·       5 Inchworm

·       10 Push ups; 10 Sit ups

·       Shoulder rotations

 

200 (Mod 300)

·       25 Swings (KB or DB)

·       30 Sumo Deadlifts (any weight)

·       30 Push Ups

·       30 Box Jumps or Step ups (squat jumps if you have nothing to jump on)

·       30 Floor Wipers (lay on floor, knees up & roll side to side, you could also use a broom stick and touch feet each side)

·       30 Front Squats (any weight, goblet squats also)

·       25 Swings

 

This has been based on the 300 workout so if you want to upscale it do 50 reps instead of 30. The 25s stay the same.

 

Stretch

·       Glute Stretch/ Hip Flexors/Abs/Back

·       Hamstrings/Quads/Calves

·       Tricep stretch, Pecs

 

 

 

 

Saturday

 

Warm Up

·       Ankle, knee rotations

·       Jogging; high knees; heels to butt

·       Touch toes & stand x 5

·       3 sets of 10 Squats; 10 Push ups; 10 Sit Ups

 

Static Holds

 

4 Rounds

1min at each exercise (more if you can)

 

·       Wall Squat – back to wall. A normal squat off the wall is harder if you can maintain depth

 

·       Plank – lift one arm or leg to make it harder, opposite arm & leg even more difficult (change half way), both arms & legs???

 

·       Hollow – upside down plank. Make a bowl of your body, feet & arms off the ground & hold. Raise legs & arms to make it easier.

 

·       Handstand – make sure what you are leaning on is stable and you can’t damage it.
Options – hold a weight overhead (DB, KB, anything).

 

Rest & reset between exercises, no need to rush but don’t delay too long.

 

 

Sunday

 

Run/jog/walk

 

·  2 to 5k depending on energy, capacity etc.

 

·  Every few minutes stop & do 10 reps of either, push ups, squats or sit ups, whatever you feel like at the time. Use table benches etc if you want to modify it.

 

Enjoy the fresh air & sunshine (at an appropriate distance of course)