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Category

WOD

Wednesday 20/01/2021

By | WOD | No Comments

Gymnastics

30sec ON / 30sec OFF x 4sets

Handstand Hold / Pushup

30sec ON / 30sec OFF x 4sets

Hollowbody Hang


Workout

12 Rounds for Time

2 Snatches 70/45kg

20 Double Unders

(13min Cap)

 

Tuesday 19/01/2021

By | WOD | No Comments

Conditioning

4 Super sets

Split Stance Thrusters

8 p/side

Hammer Curls

16 reps


Workout

50 Wallballs

40 Alt DB Snatches 22.5/15kg

30 Pushups

20 Cal Row/Ski/Bike

Rest 2 min

Repeat in reverse

Monday 18/01/2021

By | WOD | No Comments

Strength

Double KB Deadlift

45sec ON / 30sec OFF x 4sets


Gymnastics

Alt EMOM x 4sets

– 8 Strict Pullups

– 25sec L-Sit


Workout

For time

21-15-9

Burpee 2 Box Jump

Toes 2 Bar

300m Run after each Round

Thursday 14/01/2021

By | WOD | No Comments

Buddy Workout

12 Alt Rounds

2min ON / 2min OFF

-50 Double Unders

-5 Burpees over Bar

-Max Overhead Squats in remaining time

Weights:

20/15kg x 60

43/25kg x 50

60/40kg x 40

75/50kg x 30

83/60kg x 20

90/70kg x Max

 

Monday 11/01/2021

By | WOD | No Comments

Workout

A- 12min AMRAP

7 Chest2Bar Pullups

14 Airsquats

21 KB Russian Twist 12/8kg

 

B- 5 Rounds for Time

7 Ground to Overhead

14 Frontsquats

21 Deadlifts

Rx 43/30kg

(12min Cap)

Tuesday 05/01/2021

By | WOD | No Comments

Workout

Buy In (0-5min)

30 Toes2Bar

 

Then (5-20min)

12-11-10-9-8-7-6-5-4-3-2-1

Goblet squat 32/24kg

Box Jump Overs

Dual DB Push Press 22.5/15kg

 

In remaining time

Max Toes2Bar

 

Thursday 03/12/2020

By | WOD | No Comments

Buddy Workout! 

Part A – 12min AMRAP

3-6-9-12…

SDHP (sync) (43/30kg & 32/24kg KB)

Burpees (sync)

Thruster (share)

Cal Assault Bike (share)

-REST 4min-

Part B – Suprise! Come to gym to find out!

Tuesday 01/12/2020

By | WOD | No Comments

Strength & Conditioning 

Alt every 90 sec x 4sets each

-10 Backsquat @ BW (no rack)

-20sec L-Sit + 15 Dips


Workout

21-15-9

Power Clean @ 60/40kg

Knees-2-Elbows

(9min Cap)

Monday 30/11/2020

By | WOD | No Comments

Workout

3min to Complete:

15 Wallballs

10 DB Ground to Overhead L

15 Wallballs

10 DB Ground to Overhead R

15 Wallballs

Max Weighted Situps

-REST 1min, repeat 4 Rounds –


Conditioning

Offset DB Split Squats

12p/side x 3 sets

Seated DB Strict Press

8p/side x 3 sets

25/11/2020

By | WOD | No Comments

Buddy WOD! 

You go, I go (Alt Rounds):

10-9-8-7-6-5-4-3-2-1

Dual KB Thrusters 16/12kg

Chest2Bar Pullups

Then:

110 Dual KB Thrusters (sharing)

110 Chest2Bar Pullups (sharing)

(20min Cap)

Tuesday 24/11/2020

By | WOD | No Comments

Workout:

2 Rounds

400m Run

7 Squat Clean & Jerk 70/45kg

-REST 3min

2 Rounds

400m Row

7 Squat Clean & Jerk 70/45kg

-REST 3min

2 Rounds

400m Ski

7 Squat Clean & Jerk 70/45kg

(30min Cap)