Monday 22 CLOSED Bank Holiday Tuesday 23 WOD 1 Deadlift 20 Minutes to Build to Heavy 5 Reps WOD 2 10-1 Squat Clean 50/35kg 1-10 Pull Ups 15 Minute Time Cap Wednesday 24 WOD 1 EMOM 15 3 Rounds 1. 10 Ring Dips 2. 20 Gymnastic Crunch 3. 7 Strict HSPU 4. 15 … Continue reading 22/04/19 – 28/04/19
Monday 15 WOD 1 EMOM 12 1. 20s Pull Up Hold 2. 20 Gymnastic Crunch 3. 20s Bottom Ring Dip Hold WOD 2 AMRAP 15 10 Deadlifts 70/50kg 20 Cal Row 30 Wall Balls 9/7kg Tuesday 16 WOD 1 Squat Snatch 20 mins build to heavy single WOD 2 5 Rounds For Time 10 … Continue reading 15/04/19 – 21/04/19
Monday WOD1 Push Jerk 15 Minutes to Build to Heavy 5 Reps WOD 2 AMRAP 15 20 Single Dumbbell Squat @ 22.5/15kg 5 EA Single Dumbbell Hang Clean + Jerk @ 22.5/15kg 15 Toes To Bar Tuesday WOD1 EMOM 12 1. 5 Strict Chest to Bar 2. 3 Skin the Cats 3. 6 Hanging … Continue reading 08/04/19 – 14/04/19
Monday 01 WOD 1 EMOM 10 1. 20s Top Pull Up Hold 2. 10 Elevated Ring Rows WOD 2 AMRAP 15 10 Sit Ups 10 Burpees 10 Double Dumbbell Lunges 22.5/15kg Tuesday 02 WOD 1 Squat Snatch 15 minutes to build to heavy single WOD 2 6 Rounds For Time 3 Power Snatch 50/35kg … Continue reading 01/04/19 – 07/04/19
Monday 25 WOD 6 Rounds For Time 20 Alternating Dumbbell Snatch 22.5/15kg 30/25 Cal Row 20 Hand Release Push Ups *If using the bike or ski erg do 25/20 calories 35 Minute Time Cap Tuesday 26 WOD 1 EMOM 10 1. 3 Wall Walks 2. 10 Strict Chin Ups WOD 2 In Pairs E5MO5M … Continue reading 25/03/19 – 31/03/19
Monday 18 WOD 1 EMOM 10 1. 5 Strict Handstand Push Ups 2. 5 Strict Toes to Bar WOD 2 AMRAP 18 10 Thrusters 42.5/30kg 500m Row 20 Wall Balls 9/7kg 30 American Kettlebell Swings 24/16kg If using bike do 1000m if using the ski erg do 400m Tuesday 19 WOD 1 Clean & … Continue reading 18/03/19 – 24/03/19
Monday 11 WOD 1 Thrusters 15 minutes to build to a heavy double WOD 2 3 Rounds For Time 10 Strict Pull Ups 20 Wall Balls 9/7kg 25/20 cal row 18 Minute time cap *20/16 cals bike or ski Tuesday 12 WOD 1 EMOM 12 1. 20 Hand release push ups 2. 30s Bar … Continue reading 11/03/19 – 17/03/19
Monday 04 WOD 1 Squat Snatch Build to Heavy Single 20mins WOD 2 AMRAP 15 10 Alternating Single Arm Dumbbell Snatch 22.5/15kg 10 Single Arm Overhead Lunge 22.5/15kg 10 Box Jumps 24/20" Tuesday 05 WOD 10-9-8-7-6-5-4-3-2-1 Thrusters @ 42.5/30kg Pull Ups Into 1-2-3-4-5-6-7-8-9-10 Power Clean 42.5/30kg Handstand Push Ups 30 Minute Time Cap … Continue reading 04/03/19 – 10/03/19
Monday 25 WOD 1 EMOM 10 1. 5 Strict Handstand Push Ups 2. 20s L-Sit Hold WOD 2 For Time 100 DU 15 Deadlift 80/65kg 100 DU 12 Deadlift 95/77.5kg 100 DU 9 Deadlift 112.5/90kg 100 DU 6 Deadlift 127.5/105kg 100 DU 3 Deadlift 145/117.5kg 20 Minute Time Cap Tuesday 26 WOD 1 Back … Continue reading 25/02/19 – 03/03/19
Monday 18 WOD 1 Clean + Jerk 3+1 - 3+1 - 3+1 - 3+1 - 3+1 Use same weight across all 5 sets WOD 2 For Time 5 - 8 - 13 - 21 - 34 - 55 American KB Swings 24/16kg 13 - 21 - 34 - 55 - 89 - 144 DU 18 … Continue reading 18/02/19 – 24/02/19
