Tuesday 1st April 2025

 

Strict Press

• ·       4 x 4 reps

5 Rounds

• ·       50 Double Unders
• ·       12 Hang Power Clean & Presses (40/30)
• ·       12 Toes to Bar

Monday 31st March 2025

 

Wide Grip Deadlift

• ·       5 x 4 reps

The Other 300

• ·       25 Pull Ups
• ·       50 Push Ups
• ·       50 KB Twists (24/16)
• ·       50 KB Swings
• ·       50 DB Presses (15/10)
• ·       50 Lunges
• ·       25 Burpees

Friday 28th March 2025

 

Arm Bar

• ·       2 Sets of 3 each side

Turkish Get Up

• ·       3 each side

7 Rounds

• ·       7 Single arm DB Snatches - R
• ·       7 Single arm DB Snatches - L
• ·       7 Devils Presses
• ·       7 Pull Ups

Thursday 27th March 2025

 

Push Jerk

• ·       5 x 4 reps

21-18-15-12-9

• ·       KB Swings
• ·       Box Jumps

Wednesday 26th March 2025

 

Back Squats

• ·       80% of 1RM x 3 reps
• ·       70% of 1RM x 7 reps
• ·       60% of 1RM x 12 reps
• ·       50% of 1RM x 18 reps

Rest as required between sets

Finisher

• ·       Run 3 x 400m
• ·       Rest between runs

Tuesday 25th March 2025

 

Double KB Cleans

• ·       6 x 6 reps

The Chief

5 cycles of 3min AMRAP

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

Rest 1 min between rounds

Monday 24th March 2025

 

Deadlift

• ·       4 x 6 reps

6 Rounds

• ·       15 Squats
• ·       12 Pull ups
• ·       9 Burpees
• ·       Run Car Park

Saturday 22nd March 2025

 

Jenny (mod)

AMRAP 20mins

• ·       20 Overhead Lunges
• ·       20 Goblet Squats
• ·       Run 200m

Friday 21st March 2025

 

Seated DB Presses

• ·       6 x 4 reps

50-40-30-20-10

• ·       Squats
• ·       Sit Ups
• ·       Shuttle Run – 10-8-9-4-2

Thursday 20th March 2025

 

Back Squats

• ·       12-9-6-3

Gwen

• ·       15-12-9 Clean & Jerks
• ·       Not for time
• ·       Each set is completed unbroken
• ·       Touch & go on floor
• ·       Chose weight
• ·       Rest between sets

Wednesday 19th March 2025

 

Bench Press

• ·       10-8-6-4-2

6 Rounds

• ·       20 KB Swings (20/12)
• ·       16 Twists (KB)
• ·       12 Box Jumps
• ·       Run 200m

Tuesday 18th March 2025

 

Good Mornings

• ·       3 x 8 reps

Sumo Deadlifts

• ·       4 x 3 reps

Hang Power Snatch

• ·       4 x 3 reps

Randy

• ·       75 Power Snatches (30/20)

Monday 17th March 2025

 

Open 23.5

• ·       5 Wall Walks
• ·       50 Cal Row
• ·       5 Wall Walks
• ·       25 Deadlifts (Bar – 102/70)
• ·       5 Wall Walks
• ·       25 Cleans (61/38)
• ·       5 Wall Walks
• ·       25 Snatches (43/29)
• ·       5 Wall Walks
• ·       50 Cal Row

Time Cap 20mins

 

Scaled Options

• ·       Modified Wall Walks or Bear Crawls
• ·       Reduced Bar weight
• ·       Shuttle Run replacing rowing

Saturday 15th March 2025

 

Loredo

6 Rounds

• ·       24 Squats
• ·       24 Push Ups
• ·       24 Walking Lunge Steps
• ·       Run 400m

Friday 14th March 2025

 

WOD

• ·       15 DB Thrusters (22.5/15 – one DB)
• ·       5 Wall Climbs
• ·       Run 100m
• ·       12 DB Thrusters
• ·       3 Wall Climbs
• ·       Run 100m
• ·       9 DB Thrusters
• ·       1 Wall Climbs
• ·       Run 100m

Rest 5 mins

• ·       15 DB Snatches (22.5/15 – one DB)
• ·       15 Goblet Squats
• ·       Sprint Driveway
• ·       12 DB Snatches
• ·       12 Goblet Squats
• ·       Sprint Driveway
• ·       9 DB Snatches
• ·       9 Goblet Squats
• ·       Sprint Driveway

Thursday 13th March 2025

 

Push Press

• ·       4 x 4 reps

Strict Pull Ups

• ·       4 x 4 reps

4 Rounds

• ·       Sprint 200m
• ·       20 DB Overhead Lunges (one DB)
• ·       15 Pull Ups
• ·       10 Dips

Wednesday 12th March 2025

 

Glute Bridges

• ·       3 x 12

Band Good Mornings

• ·       3 x 8-12

AMRAP 6 mins

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

Rest 2 mins

AMRAP 6 mins

• ·       5 Burpees
• ·       10 Box Jumps
• ·       15 Sit ups

Rest 2 mins

AMRAP 6 mins

• ·       5 Wall Ball
• ·       10 KB Swings
• ·       15 Suitcase Lifts (2 KB Deadlift)

Tuesday 11th March 2025

 

Death by Clean & Jerk

EMOM 9 mins

• ·       4 Clean & Jerks in 1^st minute
• ·       Increase reps by 1 each minute for 10 cycles

·       Minute 10 will be 12 Clean & Jerks

Rest 3 minutes and repeat

Monday 10th March 2025

 

Open 25.2

• ·       21 Pull Ups
• ·       42 Double Unders
• ·       21 Thrusters (43/29)
• ·       18 Chest to Bar Pull Ups
• ·       36 Double Unders
• ·       18 Thrusters (52/34)
• ·       15 Bar Muscle Ups
• ·       30 Double Unders
• ·       15 Thrusters (61/38)

Scaled & 55+Rx

• ·       Jumping Pull Ups, Pull Ups, CTB Pull Ups
• ·       Single Skips
• ·       Thrusters – 29/20: 38/25: 47/29

Over 55

• ·       Jumping Pull Ups, Pull Ups, CTB Pull Ups
• ·       Thrusters – 29/20: 38/25: 47/29

55+ Scaled

• ·       Jumping Pull Ups, Pull Ups, CTB Pull Ups
• ·       Single Skips
• ·       Thrusters – 20/15: 29/20: 38/25

Time Cap 12mins

Saturday 8th March 2025

 

6 Rounds

• ·       16 Sumo Deadlift High Pulls (KB)
• ·       16 KB Swings
• ·       16 Push Ups
• ·       16 Mountain Jumpers
• ·       Sprint Driveway

Friday 7th March 2025

 

Deadlift

·       4 x 4 reps

4 Rounds

·       12 Pull Ups

·       16 Step Ups

·       20 Twists (KB)

·       Run 400m

Thursday 6th March 2025

 

Back Squats

·       3 x 4 reps

DT

5 Rounds

·       12 Deadlifts (70/45)

·       9 Hang Power Cleans

·       6 Push Jerks

Wednesday 5th March 2025

 

Mary

AMRAP 20mins

·       5 Handstand Push Ups

·       10 Pistols (single leg squat)

·       15 Pull Ups

Tuesday 4th March 2025

 

Strict Press

·       5 x 3 reps

Annie

50-40-30-20-10

·       Double Unders

·       Sit Ups

Monday 3rd March 2025

 

Open 25.1

AMRAP 15mins

• ·       3 Burpees over DB
• ·       3 DB Hang Clean & Press (22.5/15)
• ·       30ft Walking Lunge (15ft out, turn, 15ft back)

Increase burpees & DB HPC & Press by 3 each round, lunge stays at 30ft each time.

Eg. 3-3-lunge, 6-6-lunge, 9-9-lunge etc.