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Category

WOD

Wednesday 24/06/2020

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“Great Escape” Workout 

A- 8min AMRAP (score=total reps)

3-6-9… add 3 reps every round

Burpee to Bar touch

Pullups

 

4min REST

 

B- Every 2min x 4 Rounds

18/12 Cal Assault

Max Box Jumps in time remaining

(score=total box jumps)

 

SCORE = COMBINED REPS of both partners (A+B)

 

 

 

 

Wednesday 17/06/2020

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Strength:

Alt EMOM x 9min

-15 Deadlifts

-15 Frontsquats

-15 Push Press


“Great Escape” Workout :

12min AMRAP

15 Thrusters 40/25kg

15 Push Ups

15 Situps

 

SCORE = Only partner with the Most amount of reps will count

Friday 12/06/2020

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Workout

Option A- (Bodyweight)

15min AMRAP

30 Hand Release Push Ups

30 Lunge Jumps

30 Straight Leg Situps

 

Option B-(Barbell)

15min AMRAP

30 Strict Press

30 Front Rack Lunges

30 Deadlifts

 

SCORE = Total combined reps completed

*Please note both partner can do the same workout or choose different options

Wednesday 10/06/2020 “Great Escape”

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Workout:

Partner A-

5 Rounds for Time

300m Run

12 Toes2Bar / Alt V-ups per side

12 SDHP

12 Push Press

 

Partner B-

For Time

1500m Run

60 Toes2Bar / Alt V-ups per side

60 SDHP

60 Push Press

 

SCORE= Combined Time!

 

Rx Barbell – 30/20kg

Rx KB – 24/16kg

Rx DB – 22.5/15kg

Tuesday 09/06/2020

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Gymnastics:

5sets

Max unbroken Strict Push Ups

Straight into

Max unbroken Pullups / Towel Row

Rest 2min

 


Workout

5 Rounds

15 Clean & Jerk(Barbell/DB/KB) / Sandbag Cleans

12 Frontsquats

9 Burpees over Object

 

Rx Barbell- 60/35

Rx DB- 22.5/15

Rx KB- 16/12

Rx Sandbag- 40/30

 

Friday 05/06/2020

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Workout:

Warm Up:

2km Run

 

For Time

21 min AMRAP

7 Push Press / DB Press p/s / HSPU

14 Power Clean / DB Clean p/s / Burpees

21 Deadlifts / DB SDHP / Squat Jumps

 

 

Tuesday 02/05/2020

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Strength & Conditioning :

BARBELL POWER SNATCH
5-5-5-5-5

OR

10 DB/KB HANG SNATCHES P/SIDE X 5 SETS

BARBELL OR KB/DB PUSH PRESS
10-10-10-10
(IF KB OR DB PER SIDE)

BOX OVERS
MAX JUMPS IN 30 SEC X 5 SETS

SIDE PLANKS
30 SEC PER SIDE X 4 SETS

TABATA X 8 SETS EACH EXERCISE

20 SEC ON 10 SEC OFF

– HOLLOW HOLD
– HAND STAND HOLD/WALL HOLD

Monday 01/06/2020

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Strength:
Squat cleans (as heavy as possible)

4-4-4-4-4

OR

Heavy KB/DB Goblet squats
8-8-8-8-8

OR

Wall squat Holds
45sec X 5 sets


Workout:

For time

800m Run OR 75/50 Cal
25 Burpee square (2X push ups 2X air squat)
50 Dips
25 Burpee square (2X push ups 2X air squat)
800m Run OR 75/50 Cal

Friday 29/05/2020

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Garage Fight Gone Bad

4 Rounds

– Lunge Jumps (p/s = 1rep)

– Dips

– Jump Overs

– Bag Carry & Drop (5m + drop = 1rep)

– Shuttle Runs (5m = 1rep)

*1min Max reps p/exercise

*1min Rest between each Round

Wednesday 27/05/2020 Prison Break

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Barbell:

For Time

10 Rounds

6 Squat Snatch

200m Run OR 20/16 Cal Bike/Row

Rx – 60/35kg


DB & KB:

For Time

10 Rounds

6 Alt DB Devil Press / 6 KB Tater Squats

200m Run OR 20/16 Cal Bike/Row

Rx – 22.4-24 / 15-16kg


Bodyweight:

For Time

10 Rounds

6 Burpee2 (squared)

200m Run OR 20/16 Cal Bike/Row