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Category

WOD

Tuesday 27/06/2021

By | WOD | No Comments

Workout

15min AMRAP

3-6-9-12-15-18…

Shoulder to Overhead

Deadlifts

Burpee over Bar

60/40kg


Gymnastics

Hollow/Arch Hold

3sets x 30sec each

Kip to L-Sit

12-12-12

Strict Pullups

8-8-8

Monday 26/07/2021

By | WOD | No Comments

Workout

50/35 Cal Row/Ski/Bike

4 Rounds

25 KB Swings

20 Goblet Squat

15 KB SDHP

30sec Rest


Conditioning

Alt EMOM x 10min

Min 1- 30sec KB OH Hold p/side

Min 2- Max Double Unders

Tuesday 20/07/2021

By | WOD | No Comments

Conditioning

4 Sets

Reverse Lunge into Lateral Stepup

6 p/side

Pushup into Renegade Row

6 p/side


Workout

27-21-15-9

Single Arm DB Thruster 22.5/15kg

Cal Row/Bike

Box Jumps

(15min Cap)

Monday 19/07/2021

By | WOD | No Comments

Gymnastics

Alternate exercise every min x 4 Rounds

min 1- 12 Kipping L-Sit

min 2- 30sec Hollow Rock


Weightlifting

For time

30 Squat Clean & Split Jerk

@ 60/40kg

(8min Cap)

Thursday 15/07/2021

By | WOD | No Comments

Crossfit

Weightlifting:

Snatch Push Press

6-6-6-6

Overhead Squat

8-8-8-8

Snatch Deadlift

10-10-10-10

Workout:

21-15-9

Hang Snatch 40/30kg

Barbell Pushups

Box Jump


Recovery

Weightlifting:

Snatch Push Press

6-6-6-6

Overhead Squat

8-8-8-8

Snatch Deadlift

10-10-10-10

Workout:

4 Rounds

8 Hang Snatch 40/30kg

8 Barbell Pushups

8 Box Jump


Bodyweight

Gymnastics:

Wallwalk

6-6-6-6

Pushups to Shoulder tap

12-12-12-12-12

Kickover to Handstand Hold

6sets x 18sec Hold

Workout:

42-30-18

Mountain Climbers

Alt V-Ups

Squat Jumps over Object

Wednesday 14/07/2021

By | WOD | No Comments

CrossFit

Workout

75 KB Swings

75 Goblet Reverse Lunge

75 KB Push Press

75 KB Deadlift

*After each set complete 75 Cal Bike/Row


Recovery

2 Rounds

30 Pushup

30 Situps

30 KB Swings

30 KB SDHP

*150 Skips after each set


Bodyweight

5 Rounds

30 Pushup

30 Situps

30 Lunge Jumps

15 Burpees

*150 Skips after each set

Tuesday 13/07/2021

By | WOD | No Comments

CrossFit & Home Workout

Workout:

6 Rounds

40 Air squats
60sec Plank hold

Conditioning:

Alternating EMOM x 6 Rounds (12min)

Min 1- 13 Toes2Bar / 26 V-Ups
Min 2- 20 Box Overs

Monday 12/07/2021

By | WOD | No Comments

CrossFit

Conditioning:

30sec ON / 30 sec OFF X 3 sets
Max distance Row/Assault Bike

Then

90sec ON / 90sec OFF x 1set

Max distance Row/Assault Bike

Workout:

5 Min to complete

3-6-9-12
Thrusters 40/30kg
Burpee over Bar

Rest 2 Min

5 Min to complete
15-18-21
Push Press 40/30kg
Deadlift

Rest 2 Min

5 Min to complete
24 Backsquats 40/30kg
27 Cal Row/Bike


Recovery

Conditioning:

45sec ON / 60sec OFF X 4 sets
Distance Row/Assault @ Moderate Speed

Workout:

4sets

8 Thrusters
8 Burpee

Rest 2min

4sets

8 Pushpress
8 Deadlifts

Cooldown:
5 min long slow cardio
Skipping/running


Bodyweight

Conditioning:

30sec ON / 30 sec OFF X 3 sets

Max distance Row/Assault Bike

Then

90sec ON / 90sec OFF x 1set

Max Lunge Jump

Workout:

5 Min to complete

3-6-9-12-15-18-21

Airsquats

Pushups

Rest 2 Min

5 Min to complete

15-18-21-24-27-30

Lunges

Double Unders

Rest 2 Min

5 Min to complete

36x 5m Shuttle Runs

 

Thursday 08/07/2021

By | WOD | No Comments

Warmup

For all programming

Stretch 10min

CrossFit

30-25-20-15-10

DB Hang Snatch

DB Overhead Lunge 22.5/15kg

Situps

*30/20 Cal Buy In each Round


Recovery

6sets

10 Curl to Press

10 Farmers Lunge

10 Situps

1min Slow Cardio

1min Rest


Bodyweight

6-5-4-3-2

Wallwalks

60-50-40-30-20

Lunge Jumps

30-25-20-15-10

Situps

 

 

Wednesday 07/07/2021

By | WOD | No Comments

CrossFit

Conditioning:

4 Sets

20 Close Stance Squat

10p/s Single Leg Deadlift

Workout:

13min AMRAP

10 Clean & Jerks 50/35kg

30sec L-Sit

Rest 1min


Recovery

Conditioning:

4 Sets

20 Close Stance Squat

10p/s Single Leg Deadlift

Workout:

13min AMRAP

5 Clean & Jerks

15sec L-Sit

Rest 1min


Bodyweight

Conditioning:

4 Sets

20 Close Stance Squat

10p/s Single High Jumps

Workout:

10 Rounds

7 Pushups

7 Pushup to Burpee In-Out

7 Half Burpees

7 Squat Jumps

Rest 1min

Tuesday 06/07/2021

By | WOD | No Comments

Warm Up

For all programming

Row / Bike / Run

30s Slow / 20s Moderate / 10s Sprint

X 3sets

Then

3 Rounds

6 T-Pushups

12 Mountain Climbers

18 Lunge Jumps


CrossFit

KB “Fight Gone Bad”

3 Rounds

1min – Goblet Squat

1min – Sumo Deadlift High Pull

1min – Box Jumps

1min – Push Press (single arm)

1min – Burpees

1min – REST

24/16kg


Recovery

KB “Fight Gone Bad”

*Scaled weight

*30sec ON / 30sec OFF


Bodyweight

Bodyweight “Fight Gone Bad”

3 Rounds

1min – Lunge Jump

1min – Dips

1min – Object Jump Over

1min – Push up to Shoulder Tap

1min – 5m Shuttle Runs

1min – REST

Monday 05/07/2021

By | WOD | No Comments

Warm Up

For all programs

3 Rounds

1min Skip/Row/Bike
5 Inchworms
10 Samson lunges


CrossFit

Deadlifts

8-8-8-8

 

Workout

12 Min AMRAP

24 Lateral Bar Hops

12 Push Press 40/30

12 KB Russian Twist 12/8KG

REST 2 MIN

3MIN Max CAL

Bike/Ski/Row/Double Unders


Covid Recovery

Row/Bike/Ski/Skip

2min ON/ 2min OFF x 4sets

 

Workout

5 Rounds
10 Pushups
10 Situps
10 Airsquats


Bodyweight

2min ON/ 1min OFF x 4 sets

Max Double Unders / DU Practice

 

Workout

5 Rounds

15 Hand Release Pushups

20 Squat Jump over Object (Knee height)

25 Burpee In-Outs

Friday 02/07/2021

By | WOD | No Comments

Home Workout 

Warm Up:

10min Light Jogging


Conditioning:

4 sets

10p/s Reverse (L then R)

10p/s Split Lunge Jumps (L then R)

10p/s Side Lunge (L then R)


Workout

15min AMRAP

15 Spider Pushups

20 Mountain Climbers

25 Double Unders / Star Jumps

Wednesday 30/06/2021

By | WOD | No Comments

Home Workout

Warm Up:

Stretch +- 10min


Conditioning:

4 sets

x Squat complex

5 x V-up complex

5 x Pushup complex

Rest 2 min between sets


Workout:

For Time

5 Rounds

5 Reverse Burpees

10 Normal Burpees

Tuesday 29/06/2021

By | WOD | No Comments

Home Workout

Warm Up :

5min Skipping

* every break = 10 Shoulder Taps

Then

10 Knee Push Ups

10 Situps

10 Airsquats


Workout:

Bodyweight “Cindy”

20min AMRAP (As many Rounds as possible)

10 Pushups

20 Situps

30 Airsquats

Monday 28/06/2021

By | WOD | No Comments

Home Workout

Warm Up:

Every min x 5min (5sets) complete

10*Start Jumps

*Increase with 5 reps every min(10-15-20-25-30)


Conditioning:

4sets

30sec Plank

Wallwalk into

30sec Handstand Hold


Workout:

TABATA

20sec Work 10sec REST x 8 sets p/exercise

-Airsquats

-Burpees

-Pushups

-V/Sit-ups