- 2017

SATURDAY 23 SEPTEMBER

22 September 2017|

STRENGTH
Clean 5 x 2 rep

WOD

‘Partner Workout’
60 Front squat (60/40)
60 Pull up
60 Kettle bell swing (24/16)
120 Double under

2 rounds (22 minute cap)
*partners do 3 burpees  for every break in reps.

If both partners struggle with double unders, you can 1/2 the volume, or speak to a coach for another plan.

 

- 2017

FRIDAY 22 SEPTEMBER

21 September 2017|

Continuing the popular Friday benchmark trend, today is Fight Gone Bad. Get a good score in the first round and fight to match it in rounds 2 and 3!

We’ve got a group going for Chinese after the last class. Room for more at the table, get in touch if you want to join us.

WOD

Fight Gone Bad’

Wall ball
Sumo deadlift high pull (35/25)
Box jump (50/40cm)
Push press (35/25)
Rower (calories)

3 rounds.

A round is 1 minute at each exercise with a continuously running clock. 1 minute rest between rounds.
Count reps (calories for rower) and the total of all 3 rounds is your score.

Compare to: 31/10/2016

- 2017

THURSDAY 21 SEPTEMBER

20 September 2017|

STRENGTH
Sandbag lifts

We’ve got a bunch of new strongman sandbags from 30 to 80kg. Today you’ll learn technique for lifting them and try out a few new exercises.

WOD
5 Deadlift
10 Chest to bar pull up
30 Double under
6 rounds, 1 exercise every minute.

Your deadlift weight should be about the same as you’d do for 5 rep strength sets.

- 2017

WEDNESDAY 20 SEPTEMBER

19 September 2017|

GYMNASTICS

Handstand roll out
Ring holds
4 rounds

STRENGTH
Barbell row
Weighted Dip
4 x 3 rep

WOD
20 Single arm dumbbell snatch (20/15)
2 Turkish get up each arm
5 rounds (15 minute cap)
(more…)

- 2017

TUESDAY 19 SEPTEMBER

18 September 2017|

GYMNASTICS
Tabata toe to bar/hollow rock

STRENGTH
Clean & Jerk
5 x 2 rep

WOD
Run 200
12 Kettle bell swing (32/24)
12 Pull up
5 rounds (14 minute cap)
(more…)

- 2017

MONDAY 18 SEPTEMBER

17 September 2017|

GYMNASTICS
Tabata handstands

STRENGTH
Back squat
4 x 3 rep

WOD
6 Thruster (50/35)
6 Burpee box jump
8 minutes, as many rounds as possible
(more…)

- 2017

SATURDAY 16 SEPTEMBER

15 September 2017|

STRENGTH
Weighted dip
Barbell row
4 x 3 rep

WOD ‘Partner Relay’
5 Clean & jerk
10 Toe to bar
10 Push up
Run 200
5 rounds each (25 min cap)

Use a challenging weight for consecutive reps on clean & jerk. Scale toe to bar to be unbroken, same for push up. Focus is fast reps, high intensity.
(more…)

- 2017

FRIDAY 15 SEPTEMBER

14 September 2017|

WOD ‘The Filthy Fifty’
Box Jump
Jumping pullup
Kettlebell swing (16/12)
Walking lunges
Knee to elbow
Push press (20/15)
GHD back extension (or barbell good morning)
Wall ball
Burpee
Double under
Complete 50 reps of each before moving on to the next (40 minute cap)

Compare to: 24/12/2016
All exercises can be scaled and the number of reps can be lowered. Options are the naughty 40, and thrifty 30.
(more…)

- 2017

THURSDAY 14 SEPTEMBER

13 September 2017|

STRENGTH
Strict handstand push up
Strict pull up
Max reps, 5 sets each

Scale the pull ups with a band and HSPU with ab mats so you can get 5+ reps in the first set.
Compare to: 26/04/2017

WOD
5 Power clean
5 Muscle up
Handstand walk practice
6 rounds, 1 exercise every minute

Power cleans can be consecutive reps or spread out across the minute. Scale muscle up to Pull up and push up. A coach will give you handstand walk progressions if required.
(more…)

- 2017

WEDNESDAY 13 SEPTEMBER

12 September 2017|

STRENGTH
Deadlift
5, 5, 3, 3, 1, 1 rep

WOD
Row 800
80 Wall ball
80 Double under
13 minute cap
(more…)

- 2017

TUESDAY 12 SEPTEMBER

11 September 2017|

STRENGTH
Snatch
5 x 2 rep

WOD
10 Dumbbell push press (20/15)
8 Dumbbell front rack walking lunge
6 Burpee
8 minutes, as many rounds as possible

Dumbbell lunges is 8 total steps. Aim to get through the push press’s and lunges without putting the dumbbells down, every round.
(more…)

- 2017

MONDAY 11 SEPTEMBER

10 September 2017|

STRENGTH
Front squat
3, 2, 1, 1 rep

WOD
5 Hang squat clean (60/40)
10 Pull up
15 Box jump
7 rounds (14 minute cap)


Scale to complete the first round unbroken and aim to keep intensity high.
(more…)

- 2017

SATURDAY 9 SEPTEMBER

08 September 2017|

STRENGTH
Clean
5 x 2 rep

WOD ‘Partner Workout’
50 Power clean (50/35)
50 Wall ball
50 Kettle bell swing (24/16)
50 Thruster
2 rounds (20 minute cap)

Share the reps between partners anyhow. It’ll likely be a tough time cap, as soon as your partner finishes their reps, get straight into yours!
(more…)

- 2017

FRIDAY 8 SEPTEMBER

07 September 2017|

STRENGTH
Weighted pull up
Shoulder press
4 x 3 rep

WOD
7 Toe to bar
8 Front squat (60/40)
7 Burpee
10 minutes, as many rounds as possible
(more…)

- 2017

THURSDAY 7 SEPTEMBER

06 September 2017|

STRENGTH
Deadlift
4 x 5 rep

WOD
Row 750
50 Wall ball
25 Dumbbell clean & jerk (20/15)
12 Man maker
13 minute cap
(more…)

- 2017

WEDNESDAY 6 SEPTEMBER

05 September 2017|

GYMNASTICS
Planche progressions
L sit
Ring holds
4 rounds

WOD
2 Snatch
5 Muscle up
30 Double under
6 rounds, 1 exercise every minute

Build up the snatch weight over the 6 rounds. If you haven’t got muscle ups, use the minute for muscle up progressions or pull ups and push ups/dips to build strength.
(more…)

- 2017

TUESDAY 5 SEPTEMBER

04 September 2017|

STRENGTH
Weighted push up
One arm row
5 x 3 rep

WOD
5 Power snatch (50/35)
10 Burpee
15 Shoulder to overhead
20 Sit up
4 rounds (14 minute cap)
(more…)

- 2017

MONDAY 4 SEPTEMBER

03 September 2017|

STRENGTH
Front squat
4 x 3 rep

WOD
6 Squat clean (60/40)
8 Chest to bar pull up
10 Box jump
12 minutes, as many rounds as possible
(more…)

- 2017

SATURDAY 2 SEPTEMBER

01 September 2017|

STRENGTH
Deadlift
4 x 3 rep

WOD ‘Partner Workout’
50 Dumbbell push press (20/15)
Partner does bar hang for reps to count
50 Kettle bell swing (24/16)
Partner does prone hold for reps to count
Run 200
16 minutes, as many rounds as possible

Compare to: 27/08/2016
(more…)

- 2017

FRIDAY 1 SEPTEMBER

31 August 2017|

STRENGTH
Turkish get up
3, 2, 1, 1 rep

WOD ‘Cindy’
5 Pull up
10 Push up
15 Squat
20 minutes, as many rounds as possible

Compare to: 24/04/2017
(more…)

- 2017

THURSDAY 31 AUGUST

30 August 2017|

STRENGTH
Weighted pull up
Shoulder press
4 x 3 rep

WOD
Shoulder to overhead (50/35)
Burpee
Kettle bell swing (24/16)

21, 15, 9 rep (12 minute cap)

- 2017

WEDNESDAY 30 AUGUST

29 August 2017|

GYMNASTICS
Tabata handstands

STRENGTH
Front squat
4 x 3 rep

WOD
100 Double under
50 Wall ball
25 Power snatch (50/35)
25 Overhead squat
14 minute cap
(more…)