- 2017

FRIDAY 21 JULY

20 July 2017|

STRENGTH
Deadlift 4 x 3 rep

WOD
5 Squat snatch (50/35)
10 Burpee
30 Double under

6 rounds (17 minute cap)

Scale double under volume to finish the first round under 2.30.

- 2017

THURSDAY 20 JULY

19 July 2017|

STRENGTH
Clean 3, 2, 1, 1.

Set of 3 and 2 are touch and go reps. Do warm up sets to build up to a heavy set of 3 to start.

WOD
Row 1000
50 Wall ball
25 Dumbbell clean & jerk (20/15)
12 Muscle up

14 minute cap

- 2017

WEDNESDAY 19 JULY

18 July 2017|

STRENGTH
Shoulder press 4 x 3 rep
Strict pull up max reps, 4 sets

Alternate between shoulder press and pull up sets, rest up to 2 minutes between each.

WOD
Run 200
12 Kettle bell swing (32/24)
12 Pull up
10 Metre handstand walk

4 rounds (15 minute cap)

If you’re unable to handstand walk, mix up with roll outs, wall walks and handstand walking attempts each round.

- 2017

TUESDAY 18 JULY

17 July 2017|

STRENGTH
Back squat 4 x 5 rep

WOD
60 Hang squat clean (60/40)

Every break in reps, do 10 box jump

12 minute cap

Recommended weight for this workout should have you completing about 10-15 reps in the first set.

- 2017

MONDAY 17 JULY

16 July 2017|

STRENGTH
Weighted push up
Barbell row
4 x 3 rep

WOD
12 Dumbbell push press (20/15)
10 Toe to bar
8 Burpee
10 minutes, as many rounds as possible

To keep intensity high, scale the T2B to be able to complete at least the first 2 rounds unbroken. Either half the reps or go 90deg.
(more…)

- 2017

SATURDAY 15 JULY

14 July 2017|

Today’s workout has a high volume of reps. Partnering up is an option for some, recommended for others. If you do this workout with a partner, for each round you’ll relay 200m each, then do 15 reps each of the box jumps and wall balls.

WOD ‘Kelly’
Run 400m
30 Box jump
30 Wall ball
5 rounds (35 minute cap)

Compare to: 15/10/2016
(more…)

- 2017

FRIDAY 14 JULY

13 July 2017|

STRENGTH
Deadlift
4 x 5 rep

WOD
8 Overhead squat (50/35)
8 Chest to bar pull up
8 rounds (14 minute cap)

Scale the C2B pull ups to normal pull ups or jumping pull up (or do half of reps).
(more…)

- 2017

THURSDAY 13 JULY

12 July 2017|

GYMNASTICS
Handstand roll out
L sit
Ring holds
4 rounds

WOD
Clean & Jerk
1 every 20 seconds, 12 minutes

You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough and your lungs will definitely get working. If you want to focus more on technique, use about 50-70% of your max. If you’ve gone for the technique option, you can take 2 minutes rest after the 12 minutes then build to a max lift, resting 1 to 2 minutes between lifts.
(more…)

- 2017

WEDNESDAY 12 JULY

11 July 2017|

STRENGTH
Handstand push up
Weighted pull up
4 x 5 rep

Use deficit for HSPU if required. Strict handstands, no kipping.

WOD ‘Annie’
Double under
Sit up
50, 40, 30, 20, 10 reps (14 minute cap)

Compare to: 13/04/2017

Cut the double unders down if you’re still learning. Also consider cutting the volume of sit ups if you’ve not been in for a while or haven’t done this workout before.
(more…)

- 2017

TUESDAY 11 JULY

10 July 2017|

STRENGTH
Snatch
5 x 2 rep

WOD
Row 600
50 Pull up
40 Box jump
30 toe to bar
20 Power snatch (50/35)
14 minute cap

Scale the pull up volume if required to finish within 3 minutes, or scale to jumping pull up, same for toe to bar with 90deg.
(more…)

- 2017

MONDAY 10 JULY

09 July 2017|

STRENGTH
Back squat
4 x 3 rep

WOD
8 Thruster (50/35)
8 Burpee
8 minutes, as many rounds as possible

Choose a weight that allows you to keep the thrusters unbroken for most rounds.
(more…)

- 2017

SATURDAY 8 JULY

07 July 2017|

STRENGTH
Deadlift
4 x 3 rep

WOD ‘Partner Relay’
5 Power clean
10 Chest to bar pull up
10 Push up
Run 200
5 rounds each (25 minute cap)

For power clean, choose a challenging weight for unbroken reps. Pull ups should be scaled to be unbroken, same for push up and sprint 200m. The goal is 5 hard and fast intervals.
(more…)

- 2017

FRIDAY 7 JULY

06 July 2017|

STRENGTH
Overhead squat
4 x 3 rep

WOD
Squat snatch (50/35)
Shoulder to overhead
Box jump
10 to 1 rep (17 minute cap)
(more…)

- 2017

THURSDAY 6 JULY

05 July 2017|

STRENGTH
Weighted push up
Barbell row
4 x 5 rep

WOD
Row (calories)
15 Toe to bar
1 Turkish get up each arm
6 rounds, 1 exercise every minute

Your score is the round with lowest calories on the rower (I’ve done this before and scored mid 20’s, aim high team!) Scale the toe to bar volume, range of motion or both if required.
(more…)

- 2017

WEDNESDAY 5 JULY

04 July 2017|

STRENGTH
Clean & Jerk
5 x 2 rep

Increase weight for each set.

WOD
50 Wall ball
40 Single arm dumbbell snatch (20/15)
30 Burpee
40 Dumbbell snatch
50 Wall ball
14 minute cap

Dumbbell snatches are alternating arms.
(more…)

- 2017

TUESDAY 4 JULY

03 July 2017|

STRENGTH
Weighted pull up
Handstand push up
4 x 3 rep

WOD
Run 400
20 Pull up
10m Handstand walk
3 rounds (15 minute cap)

If you haven’t got handstand walking yet, scale to 6 x handstand roll outs per round.
(more…)

- 2017

MONDAY 3 JULY

02 July 2017|

STRENGTH
Front squat
5 x 3 rep

WOD
30 Double under
10 Hang squat clean (60/40)
5 rounds (14 minute cap)

Cut the volume of double unders to finish within 90 seconds. Choose a weight that allows you to finish the first round of cleans unbroken.
(more…)

- 2017

SATURDAY 1 JULY

30 June 2017|

GYMNASTICS
Handstand roll out
Ring holds
L sit
4 rounds

WOD ‘Partner Workout’
50 Wall ball
50 Kettle bell swing
50 Thruster (42.5/30)
Run 400
2 rounds (20 minute cap)
(more…)

- 2017

FRIDAY 30 JUNE

29 June 2017|

STRENGTH
Weighted dip
One arm row
5 x 5 rep

WOD
Power snatch (50/35)
Chest to bar pull up
Push up
21, 15, 9 rep (12 minute cap)
(more…)

- 2017

THURSDAY 29 JUNE

28 June 2017|

STRENGTH
Front squat 3, 2, 1, 1

WOD
5 Shoulder to overhead (60/40)
5 Front squat
10 Box jump
10 minutes, as many rounds as possible

The weight for shoulder to overhead should be no more than 60% of your max to keep intensity high. Try not to drop the bar each set until you’ve finished the front squats.
(more…)

- 2017

WEDNESDAY 28 JUNE

27 June 2017|

STRENGTH
Turkish get up 3, 2, 1, 1

WOD
6 Deadlift
5 Muscle up
Handstand hold/walking
6 rounds, 1 exercise every minute

Use a challenging weight for the deadlift, scale the muscle up to pull ups and push ups and scale handstand holds to roll outs if required.
(more…)

- 2017

TUESDAY 27 JUNE

26 June 2017|

STRENGTH
Clean 2, 2, 2, 1, 1

The sets of 2 are consecutive reps, increase weight each set.

WOD
Row 1000
100 Double under
50 Toe to bar
50 Power clean (50/35)
15 minute cap
(more…)