5 Rounds
- · Run 200m
- · 40m Farmers Walk
- · 40 Sit Ups
- · 20 DB Snatches
- · 10 Box Jumps
Friday, January 31, 2025
Thursday, January 30, 2025
Friday 31st January 2025
The 300
- · 25 Pull Ups
- · 50 Deadlifts (60/40)
- · 50 Push Ups
- · 50 Wall Ball Shots (9/6)
- · 50 Floor Wipers (60/40)
- · 50 KB Clean & Press (16/12)
- · 25 Pull Ups
Wednesday, January 29, 2025
Thursday 30th January 2025
Mobility
Strict
Pull Ups
- ·
5
x 3 reps
Ellen
3 Rounds
- · 20 Burpees
- · 21 DB Snatches (22.5/15)
- · 12 DB Thrusters
Tuesday, January 28, 2025
Wednesday 29th January 2025
Push Press
- · 4 x 6 reps
4 Rounds
- · 30 Squats
- · 9 Pull Ups
- · 12 Push Ups
- · 15 KB Swings (24/16)
Monday, January 27, 2025
Tuesday 28th January 2025
2 Rounds
9-7-5-3
- ·
Deadlift
- ·
Back
Squat
- ·
DB
Hang Power Clean & Press
For Weight,
not for time.
Friday, January 24, 2025
Saturday 25th January 2025
Loredo
6 Rounds
- ·
24
Squats
- ·
24
Push Ups
- ·
24
Walking Lunge Steps
- ·
Run
400m
Scaling options – Run 200m, row 200m, bike 400m, 18 reps or combinations.
Thursday, January 23, 2025
Friday 24th January 2025
Every 2 mins for 18mins (9 cycles).
- · 6 Burpees
- · 9 KB Swings (24/16)
- · 12 Goblet Squats
- ·
Run
200 or 100m
Finisher
3 rounds
- · 5 Shuttle sprints
- · 10 Mountain Jumpers
Wednesday, January 22, 2025
Thursday 23rd January 2025
Back Squats
- ·
4
x 3 reps
Gwen
- ·
15-12-9
Clean & Jerks
- ·
Not
for time
- ·
Each
set is completed unbroken
- ·
Touch
& go on floor
- ·
Chose
weight
- ·
Rest
between sets
Tuesday, January 21, 2025
Wednesday 22nd January 2025
Push Press
- · 4 x 10
AMRAP 14
mins
- ·
10
DB Squat Snatches (15/10)
- ·
10
Toes to Bar
- ·
10
Box Jumps
Monday, January 20, 2025
Tuesday 21st January 2025
Snatch Balance
- ·
3-3-2-2
Overhead
Squats
- ·
3
x 3 reps
Nancy
5 Rounds
- · Run 400m
- · 15 Overhead Squats (40/30)
Sunday, January 19, 2025
Monday 20th January 2025
Turkish get Ups
- · 3
each side
Sumo
Deadlift
- ·
3
x 5 reps
Tabata
20 secs
work, 10 secs rest for 8 sets each
- ·
Pull
Ups
- ·
Push
Ups
- ·
Sit
Ups
- ·
Squats
Friday, January 17, 2025
Saturday 18th January 2025
Loredo
6 Rounds
- ·
24
Squats
- ·
24
Push Ups
- ·
24
Walking Lunge Steps
- ·
Run
400m
Scaling
options – Run 200m, row 200m, bike 400m, 18 reps or combinations.
Thursday, January 16, 2025
Friday 17th January 2025
DB Bench Press
- · 4
x 10 reps
6 Rounds
- ·
12
DB Clean & Press
- ·
12
Box Jumps
- ·
12
Crunches
Wednesday, January 15, 2025
Thursday 16th January 2025
Deadlifts
- · 4 x 4 reps
6 Rounds
- · 12 Pull Ups
- · 6 Devils Presses (15/10)
- · Farmers Walk (KB – 24/16)
Tuesday, January 14, 2025
Monday, January 13, 2025
Tuesday 14th January 2025
Push Press
- ·
4
x 4 reps
AMRAP 12mins
- ·
8
Snatches (50/35)
- ·
8
Floor Wipers
- ·
4
Handstand Push Ups
Sunday, January 12, 2025
Monday 13th January 2025
Front Squats
- · 5 x 3 reps
5 Rounds
- ·
16
DB Cleans (22.5/16)
- ·
14
DB Presses
- ·
12
Overhead Lunges
- ·
Sprint
100m
Friday, January 10, 2025
Saturday 11th January 2025
Jack
AMRAP
20mins
- ·
10
Push Presses (50/35)
- ·
10
KB Swings (24/16)
- ·
10
Box jumps
Thursday, January 9, 2025
Friday 10th January 2025
The Chief
5 x 3minute
AMRAP (rest 1 min between each)
· 3 Power Cleans (60/40)
· 6 Push Ups
· 9 Squats
Finisher
- ·
Run
3 x 200m
- ·
Or
Row 3 x 250
Wednesday, January 8, 2025
Thursday 9th January 2025
Push Press
- ·
3
x 5 reps
Strict
Pull Ups
- ·
3
x 5 reps
Open 22.1
(mod)
AMRAP 15
mins
- ·
3
Wall Walks
- ·
12
DB Snatches (22.5/15)
- ·
15
Goblet Squats (DB)
Tuesday, January 7, 2025
Wednesday 8th January 2025
DB Bench Press
- · 4 x 8-12reps
DB
Reverse Flies
(superset)
- · 4 x 8reps
AMRAP
15mins
- · 12 Sumo Deadlift High Pulls (KB – 24/16)
- · 12 Box Jumps
- · 12 Russian Twists (KB)
Monday, January 6, 2025
Tuesday 7th January 2025
Back Squats
- ·
10-8-6-4-4-2-2
2 Rounds
- ·
50
Double Unders
- ·
75
Squats
- ·
100
Sit Ups
Sunday, January 5, 2025
Monday 6th January 2025
Deadlifts
- · 10,8,6 (Warm Ups sets)
- · 5-5-5-5-5
4 Rounds
- ·
12
KB Swings (24/16)
- ·
9
Hand Release Push Ups
- ·
Run
200m
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