Friday 1st November 2024

 

Back Squats

• ·       5 x 3 reps

Tabata

20secs work, 10secs rest for 8 rounds each exercise

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

Record lowest score for each exercise

Thursday 31st October 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 30th October 2024

 

Push Press

• ·       4-4-4-4

5 Rounds

• ·       24 Russian KB swings (24/16)
• ·       24 Toes to bar
• ·       24 Reverse lunges
• ·       Run driveway

Tuesday 29th October 2024

 

No 6am session Tuesday

Chelsea

EMOM 30mins (Every Minute On the Minute)

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

Scaling options

• ·       Knee push up or push ups to a box
• ·       Ring Rows
• ·       Many more

 No 6am session tomorrow (Tuesday)

Monday 28th October 2024

 

DB Rows

• ·       4 x 8 each arm

Arm Bar

• ·       4 x 2 each arm

Open 20.3

21-15-9

• ·       Deadlifts (102/70)
• ·       Handstand push ups

Then

21-15-9

• ·       Deadlifts (143/93)
• ·       Handstand walk 50 feet between deadlift sets

9 minute time cap

Scaled options

·       Hand release push ups

·       Bear Crawl

Saturday 26th October 2024

 

Mini Eva

8 Rounds

• ·       Run 200m
• ·       15 KB Swings
• ·       15 Pull Ups

Friday 25th October 2024

 

Push Press

• ·       4 x 3 reps

5 Rounds

• ·       10 DB Presses each arm
• ·       15 Sit Ups
• ·       20 Step Ups
• ·       25 Jumping Jacks

Thursday 24th October 2024

 

Front Squats

• ·       4 x 4 reps

Open 20.1

10 Rounds

• ·       8 Ground to Overhead (40/30)
• ·       10 Burpees over Bar

Ground to overhead can be any variation of snatch or clean & jerk.

Wednesday 23rd October 2024

 

Deadlift

• ·       5 x 3 reps

6 Rounds

• ·       40 Squats
• ·       30 Twists (KB)
• ·       20 Sumo Deadlift High Pulls
• ·       10 Pull Ups

Tuesday 22nd October 2024

 

Thruster (from rack)

• ·       5-3-2-2-1-1-1

4 Rounds

• ·       10 Hang Squat Cleans (50/35)
• ·       10 Box Jumps
• ·       Run 400m

Monday 21st October 2024

 

Single Arm DB Rows

• ·       4 x 10 each arm

AMRAP 20mins

• ·       5 DB Snatches each arm
• ·       10 Step Ups
• ·       10 Dips
• ·       Sprint 20m (gate)

Friday 18th October 2024

 

DT

5 Rounds

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

At Home

• ·       12 Burpees
• ·       9 Squat Jumps
• ·       6 Push Ups

Thursday 17th October 2024

 

Reminder there are no morning sessions Thursday, Friday & Saturday this week. Back to normal Monday 21^st.

Cindy

AMRAP 20mins

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

Do at home version

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

There are no morning sessions Thursday, Friday and Saturday this week. 
Back to normal Monday 21st.

Wednesday 16th October 2024

 

Back Squats

• ·       5 x 4 reps

21-15-9-6-3

• ·       Thrusters (40/30)
• ·       Double Unders x3 (63-45-27-18-9)

Tuesday 15th October 2024

 

4 x 4 reps each

• ·       Weighted Pull Ups
• ·       Decline Push Ups (feet elevated)

Death by Clean & Jerk

• ·       1 Rep in 1^st minute, increasing by 1 rep each minute for 12 minutes.
• ·       1,2,3,4,5…..12

Rest 3 mins

• ·       3 reps in 1^st minute increasing by 1 reps each minute for 8 minutes.
• ·       3,4,5,6….10

Monday 14th October 2024

 

4 x 5 reps each

• ·       Bent Over Rows
• ·       DB Curls to Arnold Press

AMRAP 20mins

• ·       5 Single Arm KB Swings each arm (24/16)
• ·       10 KB Lunges
• ·       10 Hand Release Push Ups
• ·       Sprint Driveway

Saturday 12th October 2024

 

Roy

5 Rounds

• ·       15 Deadlifts (100/65)
• ·       20 Box Jumps
• ·       25 Pull Ups

Friday 11th October 2024

 

Bench Press

• ·       4 x 4 reps

8 Rounds

• ·       Run 200m
• ·       15 KB Swings (24/16)
• ·       15 Pull Ups

Thursday 10th October 2024

 

Kelly

5 Rounds

• ·       Run 400m
• ·       30 Wall Ball shots
• ·       30 Box Jumps

Wednesday 9th October 2024

 

Back Squats

• ·       5-3-3-2-2-1-1

5 Rounds

• ·       20 Squats
• ·       16 KB Swings (24/16)
• ·       12 DB Push Press

Tuesday 8th October 2024

 

Mary

AMRAP 20 mins

• ·       5 Handstand Push Ups
• ·       10 Pistols (single leg squats)
• ·       15 Pull Ups

Saturday 5th October 2024

 

2 Rounds

• ·       Run 800m
• ·       75 Squats
• ·       50 Sit Ups
• ·       25 Push Ups

Friday 4th October 2024

 

Deadlift

• ·       5 x 4 reps

3 Rounds

• ·       Farmers walk to end of Driveway
• ·       Run to fence
• ·       Farmers walk to gym
• ·       16 DB Presses (20/10)
• ·       16 Dips
• ·       16 Goblet Squats (DB)
• ·       Farmers walk/Run/Farmers walk

Thursday 3rd October 2024

 

21-15-9

• ·       Thrusters (40/30)
• ·       Toes to Bar

Rest

15-12-9

• ·       Snatches
• ·       Burpees

Wednesday 2nd October 2024

 

Glute Bridges

• ·       3 x 12

Strict Pull Ups (weighted if possible)

• ·       5 x 3

WOD

25-20-15-10-5

• ·       Step Ups
• ·       Sprint 200m between sets & to finish

Rowing intervals

3 sets of 3 intervals

• ·       Sprint 30secs
• ·       Rest 15 secs