Monday 19 WOD 1 Back Squats 15 mins to build to heavy single WOD 2 AMRAP 12 In pairs complete Partner 1: 30 DU 12 Ab Mat Sit Ups 8 Burpees Partner 2: Row for Meters Score = Meters Completed Tuesday 20 WOD 1 HSPU Practice 10 mins WOD 2 20 Deadlifts 1 Rope … Continue reading 19/11/18 – 25/11/18
Monday 12 WOD 1 Kipping Practice 10 mins WOD 2 AMRAP 15 15 Cal Row/Ski/Bike 12 DB Thrusters 9 Push Ups Tuesday 13 WOD 1 Clean and Jerk 5 x 2 + 1 @ 80% WOD 2 4 Rounds For Time 5 Deadlifts @ 125/87.5kg 20 Bar Facing Burpees 15 min time cap … Continue reading 12/11/18 – 18/11/18
Monday 05 WOD 1 Tempo Back Squats @ 33X0 6 - 6 - 6 - 6 - 6 WOD 2 AMRAP 12 12 SA OH Lunges 22.5/15kg 30 DU 8 DB Squat Cleans 22.5/15kg Tuesday 06 WOD 1 EMOM 10 Fitness 2 Shallow kips + 1 kip x 3 Performance 2 kips 1 kipping … Continue reading 05/11/18 – 11/11/18
Monday 29 WOD 1 EMOM 10 10 Kips WOD 2 Cindy AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Tuesday 30 WOD 1 Front Squats 8 - 8 - 8 - 8 - 8 *Use same weight accross all 5 sets WOD 2 EMOM 15 3 Squat Cleans Wednesday 31 … Continue reading 29/10/18 – 04/11/18
Monday 22 WOD 5 Rounds For Time 600m Row/Ski or 1200m Bike 15 Burpee Over Box 24"/20" 10 OH Squats 30/20kg *30 min Time Cap Tuesday 23 WOD 1 EMOM 10 Min 1: 10 Hollow Bar Pulls Min 2: Max Frog Holds WOD 2 AMRAP 12 50 DU 25 Sit Ups 12 Deadlifts 80/55kg … Continue reading 22/10/18 – 28/10/18
Monday 15 WOD 1 Handstand Practice E2MO2M 10 5 Lunge to handstand 3 Wall Walks WOD 2 5 Rounds For Time 15 Thrusters @ 35/25kg 30 DU 15min Time Cap Tuesday 16 WOD 1 Squat Snatches 2 - 2 - 2 - 2 - 2 Use same weight across all 5 sets 15 mins … Continue reading 15/10/18 – 21/10/18
This year, myself and a team of six runners (2 staff and 4 members) took on Equinox24, a 24 hour run around Belvoir Castle in Leicestershire. The aim, as you might have guessed, was to complete as many 10km laps as possible in the 24 hour event. Before that though, we had the small matter … Continue reading Running Club take on Equinox24!
Monday 08 WOD 1 Deadlift 20 mins to build to a 3 rep max WOD 2 AMRAP 10 Supine Deadlift 50/35kg SA OH DB Carry 22.5/15kg Tuesday 09 WOD E5MO5M 8 Rounds 30 Cal Row or 25 Cal Bike 15 Burpees Wednesday 10 WOD EMOM 30 Min 1. 10 Box HS Weight Transfer … Continue reading 08/10/18 – 14/10/18
Monday 01 WOD EMOM 30 5 Rounds 1. Box Jumps 24/20 2.Cal Row 3.Wall Balls 9/7kg 4.Sit Ups 5.AKBS 24/16kg 6.REST Tuesday 02 WOD 1 Squat Snatch 15 mins build to heavy single WOD 2 For Time 20 - 16 - 12 - 8 Alt DB Power Snatch 22.5/15kg Toes to Bar *15 min … Continue reading 01/10/18 – 07/10/18
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 … Continue reading 24/09/18 – 30/09/18
