Wednesday 16th June 2021
WOD: Power Clean (60/40) Chest to Bar Pullups Bar Facing Burpees 10 – 1 reps for time (18 min time cap) HIIT & RUN Medball Clean Pullups/Ring Rows Burpees 10 -1 reps * Run 200m between rounds for time HAPPY BIRTHDAY DEAN!!!!
Tuesday 15th June 2021
CONDITIONING: Row or Bike 5 x 15 sec SPRINT -rest 45 sec between each (start EMOM) 3 x 1:15 -rest 1:45 between each (start E3 mins) 1 x 3 min For Max Calories (Score is total calories for all efforts) FINISHER: Core + Accessories TABATA – 8 rounds – Alternate Exercises (20 work:10 rest) Situps…
Monday 14th June 2021
STRENGTH: Strict Press 10-8-6-8-10 reps First 2 sets – DEADSTARTs WOD: Run 200m 10 Push Press (42.5/30) 20 alt Front Rack Lunge rest 1 min 3 rounds for time HIIT & RUN: PARTNER WOD: Run 1.2km (relay style) 120 KB Swing 60 Push Ups Run 800m together 60 DB Push Press (15/10) 60 DB Front…
Friday 11th June 2021
STRENGTH: Back Squat 6 x 3 reps building (start from 65%) WOD: Complete 2 rounds of 10 Devils Press (22.5/15) 10 Alternating Front Rack Lunge per leg then 200m DB Farmers Carry 3 rounds for time (18 min time cap) HIIT & RUN 10 Burpees 10 Alt Front Rack Lunge/leg 10 Alt DB Snatch/arm Run…
Thursday 10th June 2021
A: Conditioning Intervals Bike 20 sprint:40 recovery x 6 rounds for max calories rest 2 mins Row 20:40 x 6 for max calories WOD: EMOM x 7 rounds Run 100m + max HSPU/Wall Climb Rest 2 mins EMOM x 7 rounds 25 Double Unders +max Bar Muscle Up/C2B/PU
Wednesday 9th June 2021
STRENGTH: Push Press 10-8-6-8-10 reps (wave) DEADSTART reps for first two sets WOD: Push Jerk (60/40) Bar Facing Burpees 21-15-9 200m run between rounds for time HIIT & RUN – 25 min EMOM (5 rounds) Min 1: 12 Burpees Min 2: 25 Air Squats Min 3: 15 DB Push Press Min 4: Run 200m Min…
Tuesday 8th June 2021
YOUR 2021 BATTLE OF THE CLASSES CHAMPS – 9:15!!!!!! WOD PREP: Warm Up Clean to start weight WOD: 25 min running clock 5 Toes to Bar 10 Hand Release Pushups 15 WallBalls 15 min AMRAP then 10 mins to find HEAVY 3 rep Touch and Go Power Clean HIIT & RUN CONDITIONING: Bike 2/1.7 AQAP…
Friday 4th June 2021
A: 5 min EMOM 5 Pullups + Max Burpees Rest 1 min 5 min EMOM 8 Burpees + Max WallBalls WOD: KAREN 150 WallBalls for time (12 min time cap) HIIT & RUN: Run 100m Max Unbroken WallBalls Rest 1 min Complete 150 Wallballs (20 min time cap) SEE YOU ALL ON SAT – GYM OPEN…
Thursday 3rd June 2021
STRENGTH: Sumo Deadlift 6 x 3 reps building to moderate weight. WOD: 10 Deadlift (80/55) 20 Situps 20m burpee broad jump 6 min AMRAP rest 2 mins 4 min AMRAP carrying on from where you finished last AMRAP rest 1 min 2 min AMRAP Score = Total reps HIIT & RUN A: Reverse bronco 60,…
Wednesday 2nd June 2021
STRENGTH: Bench Press – build 10-8-6-5 mod – heavy WOD PREP: Build to wod weight (aim is 5-8 reps max before needing rest) WOD: 50 Push Press FOR LOAD (not time) every time you REST complete 8 pullups Score= Total weight HIIT & RUN: TABATA TO 8 mins (16 rds 20:10) 15 Situps ⇒15 H…