Monday 20 WOD 1 EMOM 12 3 Rounds 1. 10 Chin Ups 2. 10 Pike Push Up 3. 10 Ring Dips 4. 20 Arch Rocks WOD 2 AMRAP 15 9 Thrusters 45/30kg 15 Cal Row 21 Sit Ups Tuesday 21 WOD 1 Deadlift 20 Minutes to Build to Heavy 1 Rep WOD 2 3 … Continue reading 20/05/19 – 26/05/19
Monday 13 WOD 1 Push Jerk 10 Minutes to Build to Heavy 3 Reps into Penlay Row 10 Minutes to Build to Heavy 3 Reps WOD 2 AMRAP 12 3 Deadlifts 70/50kg 3 Lateral Burpees Over Bar Then 5 Deadlifts 70/50kg 5 Lateral Burpees Over Bar Add 2 Reps After Each Round Tuesday 14 … Continue reading 13/05/19 – 19/05/19
Monday 06 CLOSED BANK HOLIDAY Tuesday 07 WOD 1 Back Squat 15 Minutes to Build to Heavy 5 Reps WOD 2 10-1 For Time Double Dumbbell Deadlifts 22.5/15kg Double Dumbbell Front Rack Reverse Lunges 22.5/15kg Burpees 20 Minute Time Cap Wednesday 08 WOD 1 EMOM 12 1. 7 Strict Pull Ups 2. 20 … Continue reading 06/05/19 – 12/05/19
Monday 29 WOD 1 Bench Press 15 mins to build to heavy 3 reps WOD 2 AMRAP 15 100 DU / 100 SU 30 Sit Ups 20 DB Snatch 22.5/15kg Tuesday 30 WOD 1 EMOM 15 5 Rounds 1. 5 Strict Chest to Bar 2. 7 Ring Dips 3. 20s Hollow Hold WOD 2 … Continue reading 29/04/19 – 05/04/19
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
