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Saturday 31 January

January 30, 2015 | Leave comment | Read More

Today’s workout has a high volume of reps. Partnering up is an option.

W.O.D.

‘Kelly’

  • Run 400m
  • 30 Box jump
  • 30 Wall ball

5 rounds, for time.

Compare to: 04/01/2014

 

Friday 30 January

January 29, 2015 | Leave comment | Read More

2015-01-29-wod Strength:

Weighted push up 4 x 5 rep

W.O.D.

  •  10 Chest to bar pull up
  • 12 Burpee bar hop
  • 20 Deadlift (80/55)

4 rounds

Thursday 29 January

January 28, 2015 | Leave comment | Read More

2015-01-28-wod Strength:

Overhead squat 3 x 3 rep

W.O.D.

  • 1 Snatch
  • 5 High box jump

EMOM, 12 minutes

Wednesday 28 January

January 27, 2015 | Leave comment | Read More

Strength:

  • Shoulder press 3 x 3 rep
  • Push press 3 x 2 rep

W.O.D.

  • Row 800
  • Run 400
  • 20 Clean & jerk (60/40)

12 minute cap

Tuesday 27 January

January 26, 2015 | Leave comment | Read More

Strength:

Deadlift 4 x 5 rep

W.O.D.

  • 8 Burpee
  • 12 Kettlebell swing (24/16)
  • 20 Double under

10 minutes, as many rounds as possible

Monday 26 January

January 26, 2015 | Leave comment | Read More

Gymnastics:

  • Handstand
  • Bar front lever
  • Ring holds

W.O.D.

‘Fran’

  • Thruster (42.5/30)
  • Pull up

21, 15, 9 reps, for time.

Compare to: 21/04/2014

Saturday 24 January

January 23, 2015 | 1 Comment | Read More

Strength:

Back squat 4 x 3 rep

W.O.D.

‘Partner workout’

  • 20 Burpee box jump
  • 40 Wall ball
  • Run 200

20 minutes, as many rounds as possible

Friday 23 January

January 22, 2015 | 1 Comment | Read More

Jacks 1 arm burpee dives from Yesterday.

Strength:

Weighted pull up 4 x 3 rep

W.O.D.

Snatch EMOM

  • 1 rep
  • 20 Double under or 5 triple in remainder of minute

15 minutes

Thursday 22 January

January 21, 2015 | Comments Off | Read More

2015-01-22-wod Strength:

Turkish get up 3 x 3 rep

W.O.D.

  • 8 Shoulder to overhead (60/40)
  • 10 Burpee

7 minutes, as many rounds as possible

Wednesday 21 January

January 20, 2015 | Comments Off | Read More
2015-01-21-wod

W.O.D.

‘Badger’

  • 30 Squat clean (42.5/30)
  • 30 Pull up
  • Run 800

3 rounds.

Compare to: 18/11/2013

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Testimonials

Katie Noble
I started working with Paul in January 2009 and while I have tried almost all types of exercise before, gyms, aerobic classes, yoga and team sport. This is the most fun I have ever had exercising. You never really know what to expect each class to bring, except that you will be worked hard and truly feel like your body has been pushed, but within your limits. Besides the fun, I feel significantly stronger and a lot healthier. In addition, I have managed to lose a good amount of weight. Paul has also been great in helping me with my diet and nutrition and overall I just feel better and more on to it.
Katie Noble