Saturday 30th November 2024

 

The Seven

7 Rounds

• ·       7 Handstand Push Ups
• ·       7 Thrusters (60/40)
• ·       7 Knee to elbow
• ·       7 Deadlifts (110/70)
• ·       7 Burpees
• ·       7 KB Swings (32/24)
• ·       7 Pull Ups

Friday 29th November 2024

 

Barbara

5 Rounds

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

Rest 3 mins between rounds

Scale as required

Thursday 28th November 2024

 

Yoke Walk

• ·       4 x 30m

Every 90secs for 18mins (12 Rounds)

• ·       20 Double Unders
• ·       5 Squat Clean & Press (40/30)

Wednesday 27th November 2024

 

Back Squats

• ·       3 x 8 reps

10 Rounds

• ·       8 Mountain Climbers
• ·       8 Push Ups
• ·       8 Pull Ups
• ·       16 Goblet Squats (24/16)

Tuesday 26th November 2024

 

Push Press

• ·       4 x 4 reps

Strict Pull Ups

• ·       3 x 5 reps

25-20-15-10-5

• ·       Sumo Deadlift High Pulls (KB – 24/16)
• ·       Russian Twists

3 Wall Climbs between each set and to finish

Monday 25th November 2024

 

Deadlift

• ·       4-4-4-4-4

Helen

3 Rounds

• ·       Run 400m
• ·       21 KB Swings
• ·       12 Pull Ups

Saturday 23rd November 2024

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunges
• ·       Run 400m

Friday 22nd November 2024

 

Chin Ups

• ·       4 x 4

Windmills (KB)

• ·       4 x 2 each side

AMRAP 8 mins

• ·       9 Push Presses (40/25)
• ·       12 Toes to Bar
• ·       15 Goblet Squats (24/16 KB)

Rest 2 mins

Repeat 8 mins

Thursday 21st November 2024

 

Sumo Deadlift

• ·       4 x 5 reps

4 Rounds

• ·       15 Push Ups
• ·       15 Pull Ups
• ·       15 Wall Ball
• ·       Run 400m

Wednesday 20th November 2024

 

Front Squats

• ·       8-6-4-2-2

5 Rounds

• ·       12 Russian KB Swings
• ·       12 Sit Ups
• ·       12 Box Jumps
• ·       Run 200m

Monday 18th November 2024

 

Nate

AMRAP 20mins

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

Saturday 16th November 2024

 

WOD

Run 500m

Then 4 rounds:

• ·       14 Wall Ball
• ·       14 Crunches knee to opposite elbow
• ·       14 Push Ups
• ·       14 Mountain Climbers

Run 500m to finish

Friday 15th November 2024

 

5 Cycles of 3min AMRAP

• ·       3 Burpees
• ·       6 DB Snatches
• ·       9 Box Jumps

Rest 1 min between rounds

Finisher

• ·       Row 2 x 500m
• ·       Or Run 2 x 400m

Thursday 14th November 2024

 

Deadlift

• ·       5-5-3-3-2-2

4 Rounds

• ·       50 Squats
• ·       40 DB Single Arm Presses (20/15)
• ·       30 Push Ups

Wednesday 13th November 2024

 

Filthy Fifty

• ·       50 Box jumps (24/20)
• ·       50 Jumping pull-ups
• ·       50 Kettlebell swings (16/12)
• ·       Walking Lunge, 50 steps
• ·       50 Knees to elbows
• ·       50 Push press (20/15)
• ·       50 Back extensions
• ·       50 Wall ball shots (20/14)
• ·       50 Burpees
• ·       50 Double unders

Options

• ·       Dirty Thirty (30 reps)
• ·       Many more for each exercise, just ask.

Tuesday 12th November 2024

 

Front Squats

• ·       4 x 4 reps

5 Rounds

• ·       Run 100m
• ·       10 Hang Power Cleans (40/25)
• ·       10 Push Jerks

Monday 11th November 2024

 

Strict Press

• ·       3 x 4 reps

Push Press

• ·       3 x 4 reps

21-18-15-12-9

• ·       KB Swings (24/16)
• ·       Toes to Bar (Knee Raises)

Armistice Day

A

Saturday 9th November 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

Friday 8th November 2024

 

Back Squats

• ·       5-3-3-2-2-1-1

Static Holds – 2 rounds

• ·       Handstand 1min (alt DB hold overhead)
• ·       Hang from bar 1 min
• ·       Plank 2 mins
• ·       Hollow Hold 2 mins
• ·       Wall Squat 2 mins

Thursday 7th November 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

Wednesday 6th November 2024

 

Strict Pull Ups

• ·       5 x 5 weighted if possible

300 (mod)

• ·       25 Pull Ups
• ·       50 Deadlifts (60/40)
• ·       50 Push Ups
• ·       50 Wall Ball shots (9/6)
• ·       50 Floor Wipers
• ·       50 KB Clean & Press (16/12)
• ·       25 Pull Ups

Tuesday 5th November 2024

 

Open 20.4 Mod (20 min time cap)

2 Rds

• ·       30 Box Jumps (or step ups)
• ·       15 Clean & Jerks (40/25)

2 Rds

• ·       30 Box Jumps
• ·       10 Clean & Jerks (50/35)

2 Rds

• ·       30 Pistols or weighted step ups
• ·       10 Clean & jerks (60/40)

Monday 4th November 2024

 

Band Rows

·       4 x 12

Band Twists

·       4 x 8 each side

6 Rounds

·       10 Hand Release Push Ups

·       20m Waiters walk (DB)

·       20 Deadlifts (60/40)

·       Farmers walk (KB – driveway)

Finisher

·       Row, rise or sprint – 3 x 150m

·       Or a combination.

Saturday 2nd November 2024

 

The Chief

5 x 3 minute AMRAP (rest 1 min between each)

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