Monday 24 WOD 1 Front Squats 6 - 6 - 6 - 6 - 6 WOD 2 AMRAP 10 10 Wall Balls 9/7kg 10 Toes to Bar 10 Push Ups Tuesday 25 WOD 1 EMOM 10 ODD: 30s Handstand Hold EVENS: 30s Hangs WOD 2 4 Rounds For time 50 DU 25 Pull Ups 15 … Continue reading 24/09/18 – 30/09/18
Monday WOD 1 Front Squats 8 - 8 - 8 - 8 WOD 2 4 Rounds For Time 15 Cal row/ski/bike 20 Box Jumps 24/20" Tuesday WOD 1 Bench Press 6 - 6 - 6 - 6 - 6 WOD 2 AMRAP 12 50 DU 25 Sit Ups 10 STOH 50/35kg Wednesday WOD … Continue reading 17/09/18 – 23/09/18
Monday 10 WOD 3 Rounds OH Squats 35/25kg Box Jumps 24/20" Air Bike Pull Ups Plate OH Lunges 20/15kg Burpees *1 min on each exercise at the end of the minute go straight onto the next exercise. This is a running clock *Score = Total Reps achieved over all 3 rounds Tuesday 11 WOD 1 … Continue reading 10/09/18 – 16/09/18
Monday 03 WOD 1 Muscle Up Tekkers WOD 2 5 Rounds for Time: 4 Length Suitcase Carry 32/24kg KB 5 Strict T2B 10 Hand- Release Push Ups *8min Time Cap Tuesday 04 WOD In Pairs, complete: 100 DU’s 100 AKB Swings 24/16kg 100 Sit Ups 100 Air Squats 100 Box Jumps 24/20" *1 Rope Climb … Continue reading 03/09/18 – 09/09/18
Monday 27 Bank Holiday - CLOSED Tuesday 28 WOD 1 Back Squat 5-5-5-5-5, then AMRAP @ -10% WOD 2 AMRAP10 8 DB Thursters 10 DB OH Lunges 12 DB Step Ups 30"/24" *Men use 22.5kg DB pair, Women use 15kg DB pair Wednesday 29 WOD EMOM30 1. 10 Ring Dips 2. 30sec Handstand … Continue reading 27/08/2018-02/09/2018
Monday 20 WOD 1 OH Squats 10 - 10 - 10 - 10 - 10 *Use same weight for all 5 sets WOD 2 5 Rounds For Time 30 DU 12 DB C+J 22.5/15kg 8 TTB *12min Time Cap Tuesday 21 WOD 1 Handstand Tekkers WOD 2 AMRAP 10 15 Cal Row 20 Kettlebell … Continue reading 20/08/18 – 26/08/18
Monday 13 WOD AMRAP 5 21 Cal Row/Ski/Bike 21 Burpees 21 Pull Ups 5 min rest AMRAP 5 15 Cal Row/Ski/Bike 15 Burpees 15 Toes To Bar 5 min Rest AMRAP 5 9 Cal Row/Ski/Bike 9 Burpees 9 Ring Dips Tuesday 14 WOD AMRAP 30 In Teams of 3 24 Box Jumps 24/20" 12 … Continue reading 13/08/18 – 19/08/18
Monday 06 WOD 1 Back squats 15 mins to build to a heavy 3 reps WOD 2 5 Rounds For Time 10 Burpees 15 Thrusters 35/25kg 20 Sit Ups *15min Time Cap Tuesday 07 WOD 5 Rounds For Time 250m Row 20 Alt DB Power Snatch 22.5/15kg 16 Box Jumps 24/20" 12 AKB Swings 24/16kg … Continue reading 06/08/18 – 12/08/18
Monday 30 WOD EMOM 30 Min 1: 7 Strict Pull Ups Min 2: 20 Push Ups Min 3: 10 DB Squat 22.5/15kg Min 4: 30s Hollow Hold Min 5: 10 Burpees Tuesday 31 Hero WOD 'SAMAN' 8 Rounds For Time 13 Deadlifts 85/55kg 17 Wall Balls 9/7kg 400m Row/Ski or 1000m bike *40 min … Continue reading 30/07/18 – 05/08/18
Monday 23 WOD 1 Back Squats 20 - 20 - 20 - 20 WOD 2 AMRAP 12 Thrusters 30/25kg Lunges Box Jumps 24/20" *Start with 4 reps of everything then add 4 reps each round. Keep going until the end of the 10 minutes Tuesday 24 WOD 1 Push Jerk 10 - 7 - … Continue reading 23/07/18 – 29/07/18
