WOD

 

Tuesday 26th April 

 

A EMOTM for 20 mins 

1 supine ring rows x 8

2 left leg box step ups x 8 

3 l-sit db press x 8 

4 right leg box step up x 8

5 tempo push up x 10

 

B EMOTM for 9 mins

max reps in 30 secs

1 t2b

2 row (cal)

3 ring dips

 

C 3 sets

reverse snow angels x 20

rest 30 secs

hollow hold x 60 secs

rest 30 secs  

 

 

 

Monday 25th April 

 

Front squat 7 sets x 4 reps 

 

12min AMRAP

12 back squat 60/40kg

200m run 

 

 

 

Friday 22nd April 

 

Every 90 secs for 18 mins (4 rounds) 

1. romanian deadlifts x 6 

2. supine ring rows x 8 

3. l seated db press x 8 

 

3 rounds for time

run 400m 

25 kb swings 24/16kg

25 push ups 

 

 

 

Thursday 21st April 

 

A Every 2 min for 10 min 

walking lunges x 20-22   32/24kg

 

B every 3 mins for 15 mins 

Bench Press 3-5reps 

 

C 3 sets 

single arm db row x 10 e/a 

hollow rocks x 60 secs

rest 45 secs

 

 

 

Tuesday 19th April 

 

A Back Squats 6sets x 4reps

2 min rest between sets 

 

B EMOTM for 6 mins 

6 thrusters 60kg 

6 burpee over bar 

 

C 3 rounds 

single arm bent over row x 15 

1 min rest 

hollow rock x 45 secs

1 min rest 

 

 

 

Monday 18th April

 

Performance

1 rep max push press 

 

Fitness 

Push press x 8 

rest 45 secs 

supine rin rows x 8

rest 45 secs 

plank x 45 secs 

 

20 min AMRAP

6 strict hspu/6 l-sit db press

12 kb swings 24/16kg

30 double unders/12 box jumps 

 

 

 

 

Friday 15th March 

 

Every 4 mins for 32 mins 

250m row 

5 power cleans 70/40

10 stoh 

 

 

 

Thursday 14th March 

 

Emom for 12 mins 

supine ring rows x 8

l sit db press x 8

temp push ups x 10

 

emom for 21 mins 

10/15 kb swings 

8 burpee box jump overs 

10 t2b 

 

 

 

Tuesday 12th March 

 

5 sets 

push press x 3 

 

9min AMRAP 

9 burpee box overs

9 push press 60/40kg

9 ring dips 

 

 

 

Monday 11th March 

 

Every 2 mins for 20 mins 

high hang clean

hang clean 

 

For Time

1000m row 

20 hang power cleans 80/55kg

100 double unders

 

 

 

Friday 8th April 

 

Every 3 mins for 15 mins 

Deadlift x 6

 

3 rounds for time

500m row 

12 deadlifts bw/ 3/4bw

21 box jumps 

 

 

 

Thursday 7th April 

 

Every 2 mins for 10 mins 

split jerk x 1 

 

3 rounds for time 

15 push press 

15/10 strict pull ups 

30 double unders (90 singles) 

 

 

 

Tuesday 5th April 

 

Teams of 3 

row 700/800m 

run 600m 

20 toes to bar 

 

 

 

Monday 4th April 

 

Every 90secs for 18 mins 

romanian deadlift x 6 

l sit db strict press x 8

supine ring row x 10 

 

3 rounds for time

5 muscle up 

10 deadlifts 130/85

50 double unders 

 

150m lunge not for time

 

 

 

Thursday 31st March 

 

a) Every 3 mins for 15 mins 

deadlift x 5

 

b) Every 4 mins for 20mins 

25 wall balls 

50 double unders

 

c) 3 sets 12 reps 

single arm db row 

supinated ring row 

 

 

 

Tuesday 29th March

 

oh squats x 3

rest 2-3 mins 

 

16.5

21-18-15-12-9-6-3

thrusters 43/30kg

bar facing burpee

 

 

 

Thursday 24th March

 

Every 3 mins for 15 mins

Back Lunges x 10

 

15min AMRAP

20 dumbell box step overs

20 push press

40 double unders

 

 

 

Tuesday 22nd March 

 

Every 2 mins for 10 mins 

Back Squat 

Set 1 - 6 reps @ 65%

2 - 4 reps @ 75 %

3 - 2 reps @ 85 %

4 - 2 reps @ 90 %

5 - 1 reps @ 95 %

followed by 

max unbroken @ 90 % 

 

EMOTM for 15 mins 

3 gtoh 60/40kg

6 burpee bar jumps 

 

 

 

 

Monday 21st March 

 

Emom for 18 mins 

strict pull ups 

strict ring dips 

hollow rock hold

 

16.4 

13 min AMRAP

55 deadlifts 

55 wall balls 

55 cal row 

55 hspu 

 

 

 

Friday 18th March 

 

Every 2 min for 16 mins 

front squat x 3 

 

12 min partner AMRAP

1 power clean 70/50

2 front squats 

4 reverse back lunges 

8 ctb pull ups 

 

 

 

Thursday 17th March

 

Emom for 18 mins 

power clean x 5

strict pull ups x max

strict ring dips x max 

 

every 4 mins for 20 mins (5 sets)

500/400m row 

40 double unders

20 press ups 

 

 

 

Wednesday 16th March 

 

A 10 min split jerk technique 

 

followed by 

 

every 2 mins for 10 mins (5 sets)

jerk x 1 rep

 

B three sets for max reps of:

60 secs of push press 

60 secs of box jumps

60 secs of rest

 

 

 

Tuesday 15th March 

 

A Every 2 min for 10 min, 5 sets

Back Squat

1 - 6 reps @ 65%

2 - 4 reps @ 75%

3 - 2 reps @ 85%

4 - 2 reps @ 90 %

5 - 1 rep @ 95%

 

followed by..

one set of:

back squat x max unbroken reps @ 90% 

 

B For Time 

40 wall balls 

400m run 

40 burpees 

400m run 

40 wall balls 

 

 

 

Monday 14th March

 

5 rounds

5 strict press 

max hollow rock hold 

rest 3 mins 

 

16.3 

7 min AMRAP

10 power snatch 35/25kg

3 muscle ups 

 

 

 

 

Friday 11th March 

 

Every 2 min for 16 min ( 8 sets )

front squat x 3 

 

3 rounds for time

run 400m 

30 double unders 

20 deadlift 70/45kg

10 front squats 

 

 

 

Thursday 10th March 

 

A 4 rounds

single arm kb press x 10 e/a

rest 3 mins 

 

B 10 min AMRAP 

10 push press 40/30kg

10 OH reverse lunges 

10 burpee over bar 

 

C Every 2 min for 6 mins 

min 1 - lean away pull ups x 4 reps 

min 2 - 20m bottom up kb carry e/a

 

 

 

Wednesday 9th March 

 

A take 12 mins to build to a 1rm strict weighted pull up

when the clock hits 12 mins...

3 min AMRAP

strict pull ups 

 

for time 

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

ring dips 

ctb pull ups 

 

 

 

Tuesday 8th March

 

Every 2 min for 10 min 

set 1 - 6 reps @ 65%

2 - 4 @ 75%

3 - 2 @ 80%

4 - 2 @ 85%

5 - 1 @ 90%

 

max unbroken @ 85 %

 

 

Every 4 min for 20 mins 

row 300/250m

20 walking lunges 

 

 

 

Monday 7th March 

 

16.2

 

25 toes to bar 

50 double unders 

 squat cleans 

 

 

 

 

Friday 4th March

 

a 5 rounds

deadlift x 5

ss

strict pull ups x max

 

b 3 rounds for time

20 box jumps 24/20kg

15 burpees 

 

c 80m prowler 

20 ring dips 

 

 

 

 

Thursday 3rd March 

 

Every 2 mins for 20 mins 

Strict press/hspu

 

EMOM for 24 mins 

200/150m row

15 kb swings 32/24kg

10 thrusters 40/30kg

12 ctb pull ups 

 

 

 

Tuesday 1st March 

 

Every 2 mins for 10 mins 

Back Squat 

Set 1 - 6 reps @ 65%

2 - 4 reps @ 75%

3 - 2 reps @ 80%

4 - 2 reps @ 85%

5 - 1 rep @ 90%

 

followed by...

max unbroken reps @ 85%

 

Every 3 mins for 15 mins 

row 250/200m 

8 front squats

12 t2b 

 

 

 

Monday 29th February 

 

16.1

20 min AMRAP

25ft overhead walking lunge 43/29kg

8 bar facing burpee bar jumps

25ft overhead walking lunge

8 chest to bar pull ups

 

 

 

Friday 26th February 

 

Deadlifts

1 - 8 reps 

2 - 8 reps 

3 - 6 reps

4 - 6 reps

5 - 4 reps

6 - 4 reps

 

30 -20 -10 

kb swings 32/20

stoh 50/30

pull ups

 

 

 

Thursday 25th February 

 

EMOM for 21 mins 

6 push press

8 goblet squats 

16 lateral lunges 

 

5 min AMRAP

burpee box overs 

 

 

 

Wednesday 24th February 

 

Three sets of: 

weighted strict pull ups x 3

rest 30 secs

weighted strict supinated grip pull ups x max reps with same weight

rest 30 secs

strict pull ups x max

rest 30 secs

strict supinated grip pull ups x max 

rest 3 mins

 

Every 8 mins, for 32 mins (4 sets)

row 500m 

run 400m 

30 press ups 

 

 

 

 

Tuesday 23rd February 

 

A Every 2 mins for 10 mins 

Back Squat 

1 - 6 reps @ 65%

2 - 4 reps @ 75%

3 - 2 reps @ 80 %

4 - 2 reps @ 85%

5 - 1 rep @ 90%

 

followed by... max reps @ 80%

 

B For Time:

9 thrusters 80/50kg

18 t2b

7 thrusters

14 t2b

5 thrusters

10 t2b 

 

C 20 ring rows

40m walking lunge

20 ring rows 

 

 

 

Monday 22nd February 

 

EMOM for 8 mins 

strict press x 1 

 

7 min AMRAP

7 hspu 

7 ring dips 

7 burpees 

 

30 cal row 

15 burpee over rower 

 

 

 

Friday 19th February 

 

5 rounds

deadlift x 5 

rest 30 secs 

max strict pull ups 

1 min rest 

 

3 rounds

3 min max cal row 

2 min max burpees 

1 min max pull ups 

3 min rest 

 

 

 

 

Thursday 18th February 

 

a every 2 min for 16 mins

oh squat x 4

 

b 'nancy '

5 rounds 

400m run 

15 oh squats 40/30kg 

 

 

 

Tuesday 16th February 

 

a every 2 mins for 20 mins 

squat clean 1,1

 

b 10 min AMRAP 

5 gtoh 75/45

10 burpee bar jumps 

15 ctb pull ups 

 

c 120 m prowler push 30/15 kg 

 

 

 

 

Monday 15th February 

 

A Every 2 mins for 12 mins

back squat x 5

 

B For Time 

50 wall balls 

25 toes to bar

40 wall balls 

20 toes to bar 

30 wall balls 

15 toes to bar

 

C single arm bent over row 

3 x 15 

 

 

 

Thursday 11th February 

 

Every 2 min for 20 min (10 sets)

snatch 1,1 (10 secs between)

 

for time

5 power snatch 70/45

10 box jumps 30/24

10 power snatch 65/40

20 box jumps 24/20

15 power snatch 60/35 

30 box jumps 24/20

 

 

 

Tuesday 9th February 

 

A every 2 mins for 18 mins 

3 back squat 

 

B for time:

1000m row 

75 kb swings 32/20kg

50 wall balls 

 

C emom for 6 mins 

lean away pull ups 

20m bottoms up kb carry 

 

 

 

Monday 8th February 

 

A Grace

 

B 5 rounds : 3 mins on, 2 mins off

5 burpee t2b

400m run 

max bar muscle up, ctb pull ups, pull ups 

 

 

 

Thursday 4th February 

 

3 sets of 

back squat x 10

rest 60 secs

supine ring rows x 10 

rest 60 secs 

wall climbs 3-5 reps 

rest 60 secs 

 

two sets 3 min on/ 3 min off

10 GTOH 

10 front squats 

10 burpees 

 

 

 

Tuesday 2nd February 

 

A 3 rounds not for time

romanian deadlift x 8

rest 45 secs

press ups x 15-20

rest 45 secs

kb swings x 20

rest 45 secs

hollow hold x 45 secs 

rest 45 secs 

 

B 3 rounds each for time

partner 

10 power cleans 85/60

400m run 

 

 

 

Monday 1st February 

 

Every 2 mins for 18 mins 

front squat x 3-4 reps 

 

6 min AMRAP

30 wall balls 

30 pull ups 

30 double under

 

max plank hold

 

 

 

Thursday 28th January 

 

Every 2 mins for 16 mins 

split jerk x 1rep

 

for time:

21 burpees 

15 thrusters 

9 chest to bar 

800m run

9 chest to bar 

15 thrusters 

21 burpees 

 

 

 

Tuesday 26th January 

 

20 mins to build to a 1rm power clean 

 

EMOTM for 15 mins

power clean x 5 @75%

200m run 

20 ring dips 

 

 

 

Monday 25th January 

 

 

A Every 3 mins for 15 mins 

6 back squats 

 

B In teams of 3 alt for 12 mins 

3 push press 70/45

6 box jump overs 24/20

9 russian swings 32/24

 

C 400m run 

20m walking lunge

15 ring rows 

 

 

 

Friday 22nd January 

 

Every 2 mins for 12 mins 

Front Squat x 3

 

6 min AMRAP

3 hang power cleans 60/40kg

3 burpee bar jumps 

6

9

9

12

12

15

15

...

 

 

 

Thursday 21st January

 

Unsupported seated press

every 3min  6 reps x 5 sets

 

2min running clock 2 min on/2 min off

4 rounds

- 250m row

- max ring dips

 

50 burpee box jumps  

 

 

 

Wednesday 20th January 

 

fitness - 4 rounds

deadlifts x 8 

rest 60 secs 

wall climbs x 3 

rest 60 secs 

hollow hold x 45secs

rest 60 secs

 

performance - every 2 min for 12 mins 

hang snatch x 2

 

3 rounds for time 
30 oh walking lunge 20/10 

15 pull ups 

400m run 

 

 

 

Tuesday 19th January 

  

fitness - 4 rounds 

back squat x 8 

rest 60 secs

kb swings x 15

rest 60 secs 

pull ups x 8 

rest 60 secs

 

performance 

every 2 mins for 10 mins 

back squat x 5 

 

b) 12 min AMRAP

teams of 3 

12 min AMRAP

3 power cleans 80/60

6 burpee box jumps

 

c) 300m row for time 

 

 

 

 

Monday 18th January 

 

a) Every 2 min for 12 min (6 sets)

snatch balance

 

b) 10min AMRAP

5 stoh 70/50kg

10 box jumps 24/20 

15 kb swings 

 

c) 200m falmers carry 

 

 

 

 

Monday 11th January 

 

a ) Every 3 mins for 15 mins

Back Squat x 5 

 

b ) 14 min partner AMRAP

7 russian kb swings 32/24kg 

7 burpee box overs 

 

c ) 500m row for time

 

 

 

 

Friday 8th January 

 

a)Every 2 mins for 12 mins 

front squat x 2-3 reps 

 

b) partner amrap 

5 min max gtoh 60/45kg

alternate every 5 reps 

 

3mins rest 

 

5 min max wall balls 10/6kg

alternate every 15 reps 

 

c) for time:

20 cal row 

 

 

 

Thursday 7th January

 

a) emotm for 15 mins

front rack lunges x 10

ring press ups x 15

ring rows x 15

 

b) 14min partner amrap

10 russian kb swings 32/24kg

10 med ball cleans 10/6kg

 

c) max strict pull ups

 

 

 

Tuesday 5th January 

 

a) Push press 5 x 5

 

b)10 min AMRAP

10 ctb pull ups 

10 burpees 

15 air squats 

 

c) For time:

400m row 

400m run 

 

 

 

Monday 4th January 

 

a)Every 3 mins for 15 mins 

back squat x 5 

pull ups (strict) x max

 

b) partner 4 rounds each for time:

10 gtoh 50/35kg

10 box jump overs

400m run 

 

c) max t2b 

 

 

 

Tuesday 22nd December


a)Every 2 mins for 20 mins

- floor press x 5, dynamic press ups x 5

- strict pull ups x max unbroken 

 

b)14 min partner AMRAP

- 7 burpee box jumps 24/20kg

- 14 russian kb swings 

 

c) for time:

500/400 m row 

30 wall balls 

 

 

 

Monday 21st December 

 

Every 3 mins for 15 mins 

3 deadlifts

 

15 min AMRAP 

10 gtoh 60/45kg

100m run 

10 burpee pull ups 

100m run 

 

 

 

Thursday 17th December 

 

20 min to build up to a 1rm snatch 

 

for time:

5 stoh 85/55kg

10 power cleans 

15 burpee over bar

600m run 

15 burpee over bar 

10 power cleans 

5 stoh 

 

 

 

Tuesday 15th December 

 

20 min to build up to a 1rm power clean

 

21 - 15 - 9 

kb swings 32/20 kg

press ups

pull ups 

 

 

 

Monday 14th December

 

a) Every 3 mins for 15 mins 

push press x 5

 

b) 15 min emom

1 - 200/150m row 

2 - 10 hspu 

3 - 40 double unders 

 

c) for time: 

150m walking lunge

20 thrusters 20/15kg 

 

 

 

 

Thursday 10th December

 

a) four sets of:

pause front squats x 6 reps 

rest 3 mins 

 

b) against a 10 minute running clock, complete the following:

row 1000m 

immediately followed by...

AMRAP of

40 double unders 

30 wall balls 

20 ring dips 

 

 

 

Tuesday 8th December

 

a) 20 min to build to a 1rm back squat 

 

b) 20 min AMRAP

20 thrusters 

20 pull ups 

20 burpees

 

 

 

Monday 7th December 

 

a) Every 3min for 15 mins 

Find 2 rep max Bench Press 

 

b) 5 rounds each for time 

20 kb swings 32/24kg

20 hr press ups 

 

c) 100m walking lunge

10 burpees 

20 wall balls 

 

 

 

Thursday 3rd December

 

partner 5 rounds for time:

250m row

5 e/a single kb push press 24/16kg

10 goblet squats 

400m run 

 

 

 

Tuesday 1st December 

 

a Every 2 min for 20 mins 

s1 strict press x 3-5 reps

s2 T2B x 10-15

 

b 8 min AMRAP

10 thrusters 50/35 

15 pull ups 

50 double unders 

 

c prowler p+p x 3 70/50kg 

 

 

 

Monday 30th November 

 

a Every 2 mins for 20 mins

1 - power cleans 1.1.1.1

2 - weighted pull ups x 3/5 reps 

 

b 3 rounds for time 

10 power cleans 70/50

10 burpee box jumps 

 

c for time: 

100m walking lunge

20 wall balls 

 

 

 

 

Friday 27th November 

 

Every 3 min for 18mins

3 x overhead squat 

 

10 min AMRAP

10 pull ups

10 alt kb swings 24/16kg

10 box jumps 24/20"

 

 

 

 

Thursday 26th November 

 

Every 2 mins on the minute for 18 mins 

max muscle up - 45 secs

handstand hold/walk - 45 secs

l-sits accumulated - 45 secs

 

2 min on 2 min off 

5 sets 

3 hang cleans 60/45

6 stoh 

9 front squat 

max burpees 

 

 

 

Tuesday 24th November 

 

A Front Squat 3 sets 7 reps 

3 mins rest 

 

B 7 rounds each partner 

5 deads 120/80

5 ctb pull ups 

 

C 2 min max burpees 

 

 

 

Monday 23rd November 

 

A 4 sets of: 

push press x 3 reps 

90 sec rest 

weighted supinated grip pull ups x 3-5 reps

90 sec rest 

 

B For time:

10 wall balls 10/6kg

1 ring dips 

9 wall balls 

2 ring dips 

8 wall balls 

3 ring dips 

etc...

 

C For time 

80m prowler 

10 burpees 

 

 

 

 

Friday 20th November 

 

Every 3 mins for 24mins (8 sets) 

snatch x 1 high hang, 1 hang, 1 floor 

 

12 min partner AMRAP 

8 deadlifts 100/60kg 

8 burpee box jumps 

 

 

 

 

Thursday 19th November

 

5 rounds

6 strict shoulder press

90 sec rest

100m farmers walk

90 sec rest 

 

4 min AMRAP

4 strict pull ups

8 push press 50/35kg

 

4 min rest 

 

4 min AMRAP

15 kb swings 

15 press ups 

 

 

 

 

Tuesday 17th November 

 

A) 20 mins to build to a heavy split jerk 

 

B) 7 rounds each for time 

3 power cleans 60/45kg

6 shoulder to oh

9 press ups 

 

C) For time:

100m walking lunge

10 burpees 

 

 

 

Monday 16th November 

 

A) 10 mins to get heavy front squat

Every 3 mins for 15 mins 3 reps 

 

B) 15 min EMOM 

1. 10 Ring Dips 

2. 10 T2B

3. 15 kb swings 32/24kg 

 

C) three sets of

10 supine ring rows 

rest 30 secs

side plank 45 sec each side

rest 30 secs 

 

 

 

Friday 13th November 

 

5 rounds 

5 bench press 

90 sec rest 

max strict pull ups 

90 sec rest 

 

15 min partner AMRAP

10 wall balls 10/6kg

10 ab mats 

 

 

 

Thursday 12th November 

 

4 min on : 4 min rest 

 

800m run

max press ups 

 

10 box jumps 24/20"

10 pull ups 

 

5 burpees 

5 thrusters 40/30kg

 

30 double unders 

10 T2B

 

 

 

Tuesday 10th November 

 

A Back Squat 3 reps x 6 sets 

3 min rest between sets 

 

B 10 min AMRAP 

10 t2b 

10 wall ball 10/6kg

10 power cleans 60/45kg

 

 

 

 

Monday 9th November

 

3 rounds 

deadlift x 8

rest 90 secs

ring dips x 20

rest 90 secs

 

partner 3 rounds for time 

500m row 

15 hand release press ups 

25 kb swings 

 

 

 

Thursday 5th November 

 

A 3 rounds

Bulgarian split squat x 10 e/l

rest 30 secs

strict pull ups x max

rest 30 secs 

 

15 - 12 - 9 

thrusters 50/35kg

burpees 

 

 

 

Tuesday 3rd November 

 

A Front Squat 5x5 

3 min rest 

 

B 2 min on : 2 min rest 

250/200m row 

max squat clean 60/45kg

 

C 100m walking lunge for time 

 

 

 

Monday 2nd November 

 

A, Every 3 mins for 15 mins 

srict press x 5 

 

B, 12 min AMRAP 

6 push press 60/40kg

9 ring dips 

12 toes to bar 

 

C 120m prowler push for time 

 

 

 

Friday 30th October

 

7 min AMRAP 

250m row 

10 thrusters 

 

7 min rest 

 

7 min AMRAP

40 double unders 

15/20 hand release press ups 

 

7 min rest 

 

7 min AMRAP

5/10 ring dips 

20 box jumps 

 

 

 

 

Thursday 29th October 

 

5 rounds 

Front squats x 5

rest 60 sec 

single arm kb row x 10

rest 60 sec 

 

10 min AMRAP

deadlift x 1 50/35kg

hang power clean x 1

front squat x 1

push press x 1

 

* every time the bar rests on the floor 5 burpees 

 

 

 

 

Tuesday 27th October 

 

A 15 deadlifts 

20 sec rest 

10 strict press

2 min rest 

 

10 deadlifts 

20 sec rest 

10 strict press 

2 min rest 

 

5 deadlifts 

20 sec rest 

10 strict press 

2 min rest 

 

B 2 min on: 2 min rest 

10 front rack alt reverse lunges 50/30kg

10 push press 

 

 

 

Monday 26th October 

 

OH Squats 5 x 5 

 

18 min partner AMRAP

9 burpee over box 

9 back squat 70/50 kg 

 

 

 

 

Thursday 22nd October 

 

4 rounds

8 x back squat

90 sec rest

max x ring dips 

90 sec rest 

 

12 min AMRAP 

10 burpees 

20 oh reverse alternating lunges

30 double unders 

 

 

 

Tuesday 20th October 

 

A, Every 3 mins for 18 mins (6 sets)

Squat cleans 1.1.1.1 (rest 10 secs between reps)

 

B, 3 rounds for time:

250m row/ 400m run 

20 wall balls 

20 kb swings 

 

C, 100m walking lunge 

 

 

 

Monday 19th October 

 

Boogs Birthday 

- 45 cal row 

- 45 burpees

- 45 box jumps 

- 45 wall balls 

- 45 pull ups 

- 45 kb swings 24/16

- 45 push press 40/30kg 

 

 

 

Thursday 15th October 

 

A, Every 2 mins for 18 mins (3 sets)

1 Supine ring rows x 10-12 reps 

2 Jumping Squats x 6-8 reps 

3 Side Plank 30sec E/S

 

B. OTMEM 20 mins (5 sets)

0 - 30 sec cal row 

1 - 30 sec russian kb swings 32/24

2 - 30 sec kb push press 24/16 

3 - 30 sec t2b 

 

 

 

Wednesday 14th October 

 

Every 2 mins for 20 mins 

1 alternate reverse front rack lunges 

2 60 secs max strict hspu 

 

4 rounds for time: 

10 toes to bar 

15 box jumps 24/20" 

20 wall balls 10/6kg

 

 

 

Tuesday 13th October 

 

 

A, Every 3 mins for 18 mins ( 6 sets )

5 deadlifts @ 75%/80% 

10 box jumps 

 

B, 10 min AMRAP 

10 power cleans 70/47.5kg

10 burpee bar jumps 

10 ctb pull ups 

 

 

 

Monday 12th October 

 

A, 20min to build to a 3rm back squat 

 

 

B, 90 sec max strict pull ups 

90 sec rest 

90 sec  max push press 

90 sec rest 

60 sec max strict pull ups 

60 sec rest 

60 sec max push press 

60 sec rest 

30 sec max strict pull ups

30 sec rest 

30 sec max push press 

 

C, 8 mins for max reps 

1000m row 

wall ball 10/6kg

 

 

 

 

Friday 9th October 

 

Power clean 1rm 

 

For time

30 cal row 

30 wall balls

30 kb swings 24/16

30 kb push press 

30 pull ups 

 

 

 

Thursday 8th October 

 

A Every 2 mins for 6 mins 

B 5 min AMRAP 

20 double unders

10 air squats 

 

1min rest 

 

5 min AMRAP 

5 Clusters 50/35kg

10 box jumps 24/20"

 

1min rest 

 

5min AMRAP 

5 T2B

10 press ups

 

 

 

Tuesday 6th October 

 

A EMOTM for 16 mins 

even - 5 deads 

odd - 10 box jumps 

 

B 12 min partner AMRAP

12 burpees 

12 wall balls 

 

C 80m prowler for time 

 

 

 

Monday 5th October

 

20 back squats 

 

For time:

1000m row 

30 ring dips 

20 GTOH 60/45kg

800m run

30 ring dips 

20 GTOH

1000m row 

 

 

 

Saturday 3rd October 

 

partner for time 

 

200 wall balls 

800m overhead carry 25/15kg

200 press ups 

800m overhead carry 

200 wall balls 

 

* 3 burpees every time you change oh carry 

 

 

 

 

Friday 2nd October 

 

Deadlift 6sets x 4reps 

rest 2-3mins rest 

 

For time:
'jackie'

1000m row

50 thrusters 20kg

30 pull ups

 

 

 

Thursday 1st October 

 

Front Squat 4reps x 6sets

 

2 rounds of:

500m row 

30 ring dips 

20 t2b

4min rest 

 

 

 

Tuesday 29th September 

 

4 rounds 

weighted pull ups x 3-4 reps 

rest 10-15 seconds 

unweighted strict pull ups x max reps

rest 3 mins

 

or B 

3 rounds 

Strict Pull ups x 6-8 reps 

rest 45 secs

bottoms up kb carry x 20m each arm 

rest 45 secs 

turkish get ups x 2 each arm

rest 45 secs 

 

12min AMRAP

10 renegade rows 24/16kg

20 box jumps 24/20"

200m run 

 

 

 

 

Monday 28th September 

 

A Every 4 mins for 20mins (5 sets)

Clean 1.1.1.1

res 10 secs between reps 

30 sec  rest 

max hspu

 

B 3 rounds for time 

15 deadlifts 70/45kg

12 hang power cleans 

9 front squat

6 press

 

 

 

Friday 25th September 

 

A Every 3 mins for 18 mins (6 sets)

Overhead squat x 4

 

B For TIme

12 power snatches 50/35kg

12 box jumps 30/24"

9 "

9 "

6 "

6 "

run 800m 

 

 

 

Thursday 24th September 

 

12 min to establish 90% of 1rm back squat

 

3 rounds 

3 back squat @ 90%

30 sec rest 

10 kb bent-over row e/a

2 min rest

 

3 rounds for time 

30 double unders

20 kb swings 32/24kg

10 strict hspu 

 

 

 

Tuesday 22nd September 

 

3 rounds:

front rack lunges 8x10 e/l 

rest 60 secs

turkish get up x2/3 e/a

rest 60 secs

side plank x 30/45 secs e/s

rest 2 mins 

 

5 min AMRAP

3 thrusters 

6 burpee over bar 

 

2 min rest 

x2 

 

 

 

 

Monday 21st September

 

AEvery 3 mins for 15 mins

5x deadlifts

5 x box jumps 

 

4 rounds 

60 sec cal row 

15sec rest

60 sec max press ups 

15 sec rest 

60 sec max supinated pull ups 

90 sec rest 

 

 

 

Friday 18th September

 

6 rounds

Back squats x 3 

30sec rest 

strict pull ups x max

rest 3 mins

 

21 - 15 - 9

burpees 

wall balls

 

 

 

Thursday 17th September 

 

Every 2mins for 24mins 

1 - muscle ups 3-8 reps 

2 - supine ring rows 10-12 reps 

3 - nose to wall handtand hold

 

2 min running clock 

250/300m row

max press ups 

 

2mins rest

x6

 

 

 

Tuesday 15th September 

 

Push Press 3reps x 6sets

2-3 mins rest between sets 

 

8min AMRAP 

10 pull ups 

20 box jumps 24/20"

30 double unders

 

 

 

Monday 14th September 

 

A Every 2min for 24min (6 sets)

1. Hang clean + Power clean + Clean

2. Ring Dips 

 

B 3 rounds

3 min runing clock 

complete as many rounds as possible 

hang power clean + 1 front squat

hang power clean + 2 front squats 

hang power clean + 3 front squats 

 

Rest 3 mins 

 

 

 

Friday 11th September

 

Bench Press 5 x 5

 

4 rounds for time

10 ring dips 

20 toes to bar 

30 double unders 

 

 

 

Thursday 10th September 

 

A Every 3mins for 12 mins 

20 step walking lunges with kb 

 

B Tabata - 8 sets each exercise

row (cal)

rest 60 sec 

wall balls 10/6kg

rest 60 sec

burpees 

rest 60sec

hollow rock holds 

 

C 3 rounds

single arm kb row x8/10 each arm

60 sec  rest 

single leg glute bridge x max

rest 60sec

 

 

 

Tuesday 8th September 

 

4 rounds:

Deadlift x 6

rest 30sec 

Handstand push ups x 10-15

rest 2mins 

 

21 - 15 - 9

thrusters 60/40kg

pull ups 

burpees 

 

 

 

Monday 7th September 

 

Every 2mins for 20mins 

1- Back Squat x 6

2 - Supinated strict pull ups x 6 

 

5 rounds for time 

12 push press 45/30kg

12 kb swings 32/24kg

 

 

 

Friday 4th September 

 

A. Every 3min for 15mins

Front Squat x 3

 

B. 3 rounds 

Front Squat x 3

rest 20secs

Pull ups x max

rest 3mins 

 

C. Team 4 rounds 

- row 250m 

- 10 burpee box jumps 

10 thrusters 

 

 

 

Thursday 3rd September 

 

A Every 2 mins for 30mins (5 sets of each)

1 -Deadlift x 3

2 - Muscle ups x max

3 - 45-60secs of handstand walking 

 

B In teams of 2, alternating movements, 10min AMRAP

row 250 metres 

30 kb swings 24/16kg

15 ring dips 

 

 

 

Tuesday 1st September

 

A.Every 2 mins for 20 mins

Halting clean deadlift, hang clean + jerk 

 

B. For max calories:

3 minute max cal row

 

rest until the running clock reaches 4:00 and then...

 

For max reps:

2 minutes of GTOH 60/40kg

 

rest until the running clock reaches 8:00 and then...

 

For max calories:

3 minutes of max cal row 

 

 

 

​Monday 31st August

 

Team Workout 

 

 

 

Friday 28th August 

 

Every 2mins for 18mins 

- 45 sec max muscle up

- 10m handstand walk 

- 12 alt pistols

 

EMOTM for 24 mins (6sets)

 

min 1 - 200/150m row

min 2 - 15 x kb swings 24/16kg

min 3 - 10 x thrusters 40/30kg

min 4 - 12 x ctb

 

 

 

Thursday 27th August 

 

A.EOMOM for 16 mins (8sets)

 

high hang clean, hang clean, clean & jerk

 

 

B. EMOM for 15 mins

2 x clean or power clean

6 x burpee bar jumps 

 

 

 

Tuesday 25th August 

 

15min to build up to 1rm Strict Press

 

For Time:

31 cal row

31 pull ups

31 thrusters 40/30kg

31 burpees 

 

3 rounds 

bend over row x 8

30sec rest

hollow rock hold x 60sec

30sec rest 

 

 

 

Thursday 20th August

 

8min AMRAP

8 strict hspu/8 strict press

8 supinated pull ups 

 

4min rest 

 

6min AMRAP

15 ring press ups 

15 box jumps 24/20"

 

4min rest 

 

4min max cal row 

 

 

 

Tuesday 18th August 

 

3 rounds 

floor press 4-6reps

90 sec rest 

single arm bent over kb row 15-20 reps 

90 sec rest 

 

15min AMRAP

20 kb swings 24/16kg

10 kb press 5e/a

400m run 

 

 

 

Monday 17th August 

 

Every 2min for 20mins

Build up to a 1rm squat clean

 

5min AMRAP

5 squat cleans 60/40kg

10 burpees 

 

 

 

Friday 14th August

 

5 sets 

Romanian Deadlift x 6-8 reps

 

2 rounds for time

row 500m 

20 hr press ups 

30 kb swings

run 500m 

 

 

 

Thursday 13th August 

 

A 4 rounds 

Weighted supinated pull ups 2-4reps

rest 60secs

L-Sit 30-60secs

rest 60secs

 

5min AMRAP

10 wall balls 10/6kg

10 pull ups 

 

5min rest 

 

5min AMRAP

10 t2b 

10 jumping lunges

 

 

 

Tuesday 11th August 

 

12min EMOM 

2 cleans 

 

12min EMOM 

10 kb swings 

5 burpees 

 

 

 

Monday 10th August 

 

A. Every 8mins for 40mins (5 rounds) 

Alternating single arm kb snatch + 2 lunge steps with kb oh x10

pull ups x 15

400m run 

 

B. Three sets of:
Single arm kb row x 8 

rest 30 secs

Hollow rock hold/rock x 60 secs 

rest 30 secs 

 

 

 

 

Friday 7th August 

 

teams of three: 5 rounds each 

 

500m row 

25 goblet squats 

5 wall climbs 

 

 

 

Thursday 6th August

 

15min EMOTM

1 - max strict HSPU

2 - Alt pistols 12-16reps

3 - toes to rings x max

 

For Time:

800m row

15 deads

30 hr press ups 

400m run 

10 deads

20 hr press ups 

200m row 

5 deads

10 hr press ups 

 

 

 

Tuesday 4th August

 

15 mins to work up to a 1rm split jerk 

 

5min AMRAP

5 burpees 

5 ctb pull ups 

 

5min rest 

 

5min AMRAP

6 ring dips

9 box jumps 24/20"

 

 

 

Monday 3rd August 

 

3 rounds of:

Bulgarian split squat x 8/12 el

rest 30 secs 

Strict HSPU x max

or 

Wall climbs x 5

or 

Nose to wall handstand hold x 60secs

 

"Annie"

50,40,30,20,10

double unders

ab mats 

 

 

 

Thursday 23rd July

 

Perfromance 

5 rounds:

Power clean 1,1,1

rest 10sec between each rep

rest 3min between each set 

 

Fitness 

3 rounds

good mornings x 6-8

rest 60sec

ring row x 8-10

rest 60sec

30 sec e/s side plank 

rest 60sec

 

Met-Con

2min on :2 min off

5 burpees 

5 gtoh 70/50kg

 

 

 

Tuesday 21st July

 

Deadlifts 3 reps x 6sets 

 

3 rounds:

500m run

10 man makers 

 

 

 

Monday 20th July 

 

15min to work up to heavy snatch balance or jerk

(which ever needs work)

 

7min AMRAP

7 t2b or 100m sprint

14 wall balls 10/6kg

 

 

 

Friday 17th July 

 

2min max muscle ups 

1min rest 

2min max kb pistols 

1min rest

2 min max strict hspu 

1min rest 

2min max strict supinated ctb pull ups 

1 min rest 

max l-sit 

 

21min emom

8 burpee box jump overs 

10 t2b 

12 kb lunges

 

 

 

Thursday 16th July 

 

Deadlift 6sets x 5reps 

 

3 rounds for time:

20 pull ups

40 kb swings 24/16kg

 

 

 

 

Tuesday 14th July

 

4mins on 4 mins off: running clock

25 kb swings 32/24kg

400m run

max double unders 

 

3 rounds:

kb bent over row x 8 e/a

rest 60secs

45-60 sec side plank e/s

 

 

Monday 13th July

 

A Every 4 mins for 20mins (5 sets)

Back Squat x 5

 

B 2 min row for metres

60 sec rest

2 min box jumps 24/20"

60 sec rest 

2min kb thrusters 20/16kg

60sec rest

2 min row for metres 

 

 

 

Friday 10th July

 

4 sets:

20 step kb lunges 

1min rest

 

20min partner AMRAP

200m row

10 thrusters 40/30

 

 

 

Thursday 9th July

 

5 rounds:

Sumo deadlift x 8-10

20sec rest

High box jump x 5

rest 3 mins

 

8min partner AMRAP

10 deadlifts 90/60kg

15 burpee over the bar

 

1min rest

 

800m run for time

 

 

 

Monday 6th July 

 

5 rounds

2-4 front squats 

30 secs rest

10-15 unbroken chest to bar pull ups 

3 - 4 mins rest 

 

15 - 12 - 9

hang squat cleans 60/45kg

burpee over bar 

 

 

 

Thursday 1st July 

 

Every 8mins for 40mins (5 sets)

1000m run 

21 kb swings 24/16kg

12 strict pull ups 

 

 

 

Tuesday 30th June

 

4 rounds: 30 sec rest inbetween sets

- 6 good mornings

- 20 med ball hamstring call 

- 25 banded hip extensions 

 

Every 5mins for 15mins

- 15 pull ups 

- 30 press ups 

- 45 air squats 

 

 

 

Monday 29th June

 

A. Every 2mins for 18mins

- muscle ups 2-5reps

- strict press 6-8reps

- 45-60secs L sit hold 

 

B. Every 3mins for 15mins (5 sets)

- row 250m

- 10 burpee box jump overs 24/20"

 

 

 

 

Thursday 25th June

 

Every 2 mins for 20mins (10 sets)

- halting clean

- high pull 

- power clean

- clean

 

2 sets for time:

5mins rest in between sets 

500m row 

 

 

 

 

Tuesday 23rd June

 

A. Every 6mins for 30mins (5sets)

400m run

12 oh squats 70/50kg

12 ctb pull ups

12 box jumps

 

B. 3 rounds

10-12 supine ring pulls

60 secs rest

60 secs face down chinese plank 

60 secs rest 

 

 

 

 

Monday 22nd June

 

A. 4 rounds:

Romanian deadlift x 6 

30secs rest

Supine hamstring curls with medicine ball x20 reps

30secs rest

60sec nose to wall hanstand hold 

30secs rest

 

8min AMRAP

12 russian kb swings 32/24kg

12 reverse goblet lunges 

 

 

 

Thursday 11th June

 

Front Squat 

4 sets x 3 reps

4 sets x 2 reps 

2min rest between sets 

 

5 rounds for time:

- row 250m 

- 15 pull ups 

- 15 wall balls 10/6kg

 

 

 

Tuesday 9th June

 

Every 2 mins for 20mins:

hang snatch 

snatch 

oh squat

 

8min AMRAP

5 power snatch 60/40kg

10 burpee box jumps 24/20"

 

 

 

Monday 8th June

 

A. Four rounds of :

Split squat 6-8 reps e/l

60 secs rest

Ring push ups 8-10reps

60 secs rest 

 

B. Four rounds for max reps against a 3min running 

clock of:

400m run

max reps GTOH 60/40kg
rest 2mins 

 

 

 

Friday 5th June

 

A. Every 5mins for 30mins 

500m row

5 thrusters 50/35kg

10 burpee bar jumps

 

 

 

B. 5 rounds:

45secs ring plank hold

15 secs rest 

45secs chinese plank hold

75 secs rest

 

 

 

Thursday 4th June 

 

Back Squat 6 sets x 5 reps

 

For time :
1000m row buy in 

 

5 rounds
8 ring dips

10 toes to bar 

12 box jumps 

 

1000m run buy out 

 

 

 

Tuesday 2nd June

 

Every 90secs for 15mins

1rep Snatch - 70/80% 1rm

 

5rounds:

5 snatch 50/35kg

10 oh lunge 

20 double unders

 

 

 

 

Monday 1st June

 

For Time:

Run 1000m 

3 rounds of:

4 bar muscle up

8 strict hspu 

16 kb swings 24/20kg

run 1000m 

3 rounds of:

15 pull ups 

30 press ups

45 air squats 

run 1000m 

 

 

 

 

Tuesday 26th May

 

Performance:

Every 2mins for 10mins

3 x split jerk

70-80%

 

Fitness:

3 rounds

Strict KB press 8-10 e/a

rest 45 secs

supinated ring rows 

rest 45 secs

plank 45 secs

rest 45 secs

press ups 10-15

rest 45 secs

supinated grip pull ups 4-8

rest 45 secs

 

 

 

 

Friday 22nd May

 

15 min to establish 1rm push press

 

6min AMRAP

20 double unders

5 t2b

 

4min rest 

 

For time:

50 burpees 

 

 

 

Thursday 21st May

 

Every 90secs for 12mins

- 4 haulting clean deads

- 1 hang clean

 

4 round for time:

200m row or 400m run

10 oh squats 35/25kg

5 thrusters 35/25kg

5 pull ups

10 press ups

15 air squats

5 pull ups

10 press ups

15 air squats

 

 

 

 

Tuesday 19th May

 

Partner AMRAP

Paul 26 v Seemie 45

71 cal row 

71 kb swings 32/24kg

400m run

71 thrusters 40/30kg

400m run 

71 burpees 

400m run

71 thrusters 40/30kg 

400m run

71 kb swings 32/24kg

71 cal row 

 

 

 

 

Monday 18th May 

 

Front Squat 5 x 5

 

5 rounds max reps

30 sec ring dips 

30 sec rest

30 sec box jumps 24/20"

30 sec rest

30 sec kb snatch 24/16kg

90 sec rest

 

 

 

 

Friday 15th May 

 

5 rounds: Every 3 mins for 15min 

20 reverse kb lunges

6-10 mixed grip pull ups (strict)

 

5 rounds for time:

15 wall balls 

10 toes to bar 

5 burpees 

 

 

 

Thursday 14th May 

 

5 rounds
3 push press

2-3 minutes rest 

 

15min partner AMRAP

20 cal row

10 kb push press 24/20kg

 

 

 

 

Tuesday 12th May

 

50min partner AMRAP

-400m run

-30 box jumps 24/20"

-30 wall balls 10/6kg

 

 

 

 

Monday 11th May 

 

A. 5 rounds:

3 pause clean grip deadlifts 

2min rest

 

B. Every 90secs for 15mins (10sets)

5 hang power cleans

15 hand release press ups

 

C. Two sets of:

Supine ring rows x 10 reps

rest 60 secs

hollow rock hold x 60 secs

rest 60 secs

 

 

 

Friday 8th May

 

5 rounds:

deadlift x 5

ss 

evil wheel x 5

 

8min AMRAP

6 deadlift 100kg 

12 kb swings

18m bear crawl 

 

 

 

 

 

Thursday 7th May

 

16min EMOM

1 - prowler pull + push 

2 - 10 burpees 

 

4min rest 

 

16min EMOM

1 - 50% max pull ups

2 - 50% max ring dips 

 

4min rest

 

16min EMOM

1 - 15 wall balls 10/6kg

2 - 15 slam balls 15/9kg

 

 

 

 

Wednesday 6th May

 

Running Clock

 

6min 

900m row

max burpees 

 

4min rest

 

6min 

800m run

20 T2B

max rkb swings 

 

4min rest 

 

6min AMRAP

5 ring rows

10 press ups

15 air squats 

 

4min rest

 

6min AMRAP

20 el lunges

20 ab mats 

 

 

 

Tuesday 5th May

 

Power cleans x 1 1 1

 

3 RFT:

400m run

30 box jumps 24/20"

30 wall balls  10/6kg

 

 

 

Monday 4th May

 

Team Workout 

 

 

 

Friday 1st May

 

A Every 2mins for 20mins

1 high hang clean

1 hang clean

1 clean

 

B Row 500m for time

when clock reaches 4 mins

30 man makers for time 24/16kg

 

 

 

 

Thursday 30th April

 

Push Press 5 x 5

 

21 - 400m run - 15 - 400m run - 9 

burpee wall balls 10/6kg

sumo high pulls 40/30kg

 

 

 

 

Wednesday 29th April 

 

16min EMOM

- 5 deadlifts 

- 10 box jumps 

 

16min EMOM

- 40m prowler 

- 15 kb swings

 

16min EMOM

- 10/15 wall balls 

- 15 slam balls 

 

 

 

Tuesday 28th April 

 

Running clock

6min AMRAP

10 pull ups 

15 push press 50/30kg

20 kb swings 24/16kg

 

rest 4mins 

 

6min AMRAP

1000m row

max burpees over rower

 

rest 4mins

 

6min AMRAP

run 800m 

20 T2B

max press ups

 

 

 

Monday 27th April 

 

5 rounds:

Back Squat x 10

90sec rest

Strict Pull ups x max

 

21 - 15 - 9

Thrusters 40/30kg

Burpee bar jumps 

 

 

 

 

 

Thursday 23rd April 

 

21min EMOM

0 - 10/15 kb swings

1 - 8 burpee box overs

2 - 10 toes to bar

 

16min partner AMRAP

6 cleans 70/50kg

8 hr press ups

10 ring rows 

 

 

 

Wednesday 22nd April

 

Front Squats 5s x 10reps

 

For TIme:

800m row or run

30 pull ups

30 front squats 75/55kg

30 pull ups 

800m row or run 

 

 

 

 

Tuesday 21st April

 

3 reps, 5 sets 

Push Press

Rest as needed, build up to heaviest triple 

 

9min AMRAP

9 burpee box overs 24/20"

9 push press 60/45kg

9 ring dips

 

 

 

 

Monday 20th April 

 

A Every 2mins for 20mins (10 sets)

high hang clean + hang clean 

 

For time:

row 1000 m

20 hang power cleans 80/60kg

100 double unders

 

 

 

 

Friday 17th April 

 

5 rounds:

4min on 3 min off

40m prowler

10 slam balls

10 pull ups

10 cleans

10 STOH

max 1st burpees 

2nd ab mats

3rd lunges

4th air squats

5th press ups 

 

 

 

Thursday 16th April 

 

Fitness

Every 90secs for 18mins (4 sets)

1 - 8 x barbell hip thrusts 

2 - 15 x fast press ups

3 - 10 x ring rows 

 

Performance

Five sets of:

Back Squat x 6

rest 2-3mins

 

Met - Con

3 rounds for time:

500m row 

24 kb swings 32/24kg

12 box jumps 24/20"

 

 

 

Wednesday 15th April 

 

A. Every 2mins for 10mins (5 sets)

20 walking lunges 32/24kg e/a

 

B. Every 3mins for 15mins (5sets)

Bench Press 4-6 reps 

 

C. Three sets of:

single arm kb row x 8reps each

rest 45secs

60secs hollow rock hold

rest 45secs

 

 

 

 

Tuesday 14th April 

 

In teams of three, perform three rounds each for time of:

Row 800m

Run 400m 

20 toes to bar 

 

 

 

Monday 13th April

 

A, Every 2mins for 20mins (10 sets)

 

B, Three rounds for time of:

5 bar muscle ups (or 10 strict CTB pull ups)

10 deads 125/80kg

50 double unders 

 

 

 

Friday 10th April

 

a. Back Squat 

Every 2min for 10min

s1 @65% 6 reps

s2 @75% 4 reps

s3 @85% 2 reps

set 4 @90% 2 reps 

set 5 @95% 1 rep

 

b. Every 3mins for 6mins

1 rep @101%

 

c. Every 4mins for 20mins

25 wall balls 10/6kg

50 double unders 

 

 

 

 

Thursday 9th April 

 

5 rounds max reps:

30secs muscle ups

30secs rest

30secs press ups

30secs rest

30secs toes to bar 

30secs rest

 

For time: 

50 cal row 

50 kb swings 32/24kg

1000m run 

 

 

 

Wedensday 8th April 

 

Legends Birthday 

 

 

 

Tuesday 7th April 

 

5 rounds:

Oh Squat x 3

 

9min AMRAP

3 power snatches

6 oh squats

9 burpee bar overs

12 pull ups

 

 

 

 

Thursday 2nd April 

 

A - 15mins to work out 1RM clean & jerk

 

B - 15min EMOM

3 GTOH 60/45kg

6 burpee bar jump overs

 

C - EOMOM for 10 mins (5sets)

100m farmers carry 

 

 

 

Wednesday 1st April 

 

OPEN GYM

 

 

 

Tuesday 31st March

 

Every 2mins Back Squat
Set 1 - 6 @ 65%

Set 2 - 4 @ 75%

Set 3 - 2 @ 85%

Set 4 - 2 @ 90%

Set 5 - 1 @ 95%

 

On 13min max unbroken reps @ 90% 1rm

 

 

15min AMRAP

30 step ups 24/16kg 24/20"

30 double unders

30 push press 45/30kg 

 

 

 

 

Monday 30th March

 

Every 2mins for 16minutes (4 sets each)

 

Section 1 
Weighted pull ups x 2

Strict pronanted p/u x 4 

Supinated grip p/u x 6

 

Section 2

Floor Press x 10

 

Met- Con 

Row 1000m

20 strict hspu

30 ring dips

40 hr push ups 

 

 

 

 

Friday 27th March 

 

15. 5

 

 

 

Thursday 26th March

 

Fitness

EMOM for 18mins

0 - single leg dead x 6el

1 - Strict Press x 8

2 - double unders 45secs

 

Performance

10mins jerk tekkers

followed immediately by 
every 2mins for 10mins

jerk x 1rep

 

Met - Con

Every 4mins for 20mins (5 sets)

- row 500/400m

- 20 jumping lunges

- 20 press ups 

 

 

 

 

Wednesday 25th March 

 

OPEN GYM

 

 

Tuesday 24th March 

 

Every 2min Back Squat 

Set 1 - 6reps @65%

Set 2 - 4reps @75%

Set 3 - 2reps @ 85%

Set 4 - 2reps @ 90%

Set 5 - 1 resp @ 95%

 

Unbroken Reps 87% 13min 

 

 

For Time:

40 wall balls 10/6kg

400m run 

40 burpees 

400m run

40 wall balls 10/6kg

 

 

 

 

Monday 23rd March 

 

4 rounds for max reps:

60 sec of KB swings 32/24kg

60 sec rest 

60 sec of press ups 

60 sec rest

60 set box jumps overs 24/20"

60 sec rest 

60 sec push press

60sec rest 

 

 

 

 

Friday 21st March

 

15.4

 

 

 

Thursday 20th March

 

Choose A or B

a) Back Squat EMOTM

Every 2nd min 

Set 1 - 6 reps @ 65%

Set 2 - 4 reps @ 75%

Set 3 - 2 reps @ 80%

Set 4 - 2 reps @ 85%

Set 5 - 1 reps @ 90%

 

13min 

Max unbroken @85%

 

b) Strict pull ups 

12min to find your 1rm

 

On the 12th min

3min AMRAP

Max Strict pull ups 

 

 

Met- Con 

Every 4mins

For 20mins 

- Row 300/250m 

- 20 walking lunge 32/24kg

 

 

 

Wednesday 19th March

 

OPEN GYM

 

 

 

Tuesday 18th March 

 

Performance

16min E0MOM

Front Squats 2-3 reps

 

Fitness

15min EMOM

0 - 6-8 front squats

1 - 10 box jumps

2 - 10-15 press ups

 

Met-Con 

3 rounds for time:

400m run 

30 double unders

20 deadlifts 70/50kg

10 front squats 

 

 

 

 

Monday 17th March

 

a. four rounds :

8-10 kb press each arm

2 mins rest 

 

b. 10 min AMRAP

10 push press 45/30kg

10 OH reverse alt lunges

10 burpee bar jumps

 

c. 6 min EMOM 

even - lean away pull ups

odd - 20m BU KB carry 

 

 

 

Friday 13th March

 

15.3

14min AMRAP

7 ring musle ups

50 wall balls

100 double unders 

 

 

 

Thursday 12th March 

 

Strict Press x 5

ss

60secs plank hold

x 5

 

For time:

40 thrusters 40/30kg

40 ab mats

40 box jumps

40 power snatch

 

 

 

Wednesday 11th March 

 

OPEN GYM

 

 

 

Tuesday 10th March 

 

Deadlift 5x5

ss

40m fast prowler 

2min rest 

 

PWOD 3 rounds

- 15 pull ups

- 30 UB wall balls 10/6kg

- 400m row 

 

 

 

Monday 9th March 

 

20 rep back squat 

 

0:00 - 'Grace'

6:00 - max burpees in 2 minutes

10:00 - 200m walking lunge 

 

 

 

Friday 6th March

 

15.2

Every 3minutes for as long as possible complete:

 

From 0.00 to 3.00

2 rounds of:

10 OH squats 43/29kg

10 ctb pull ups

 

From 3:00 to 6:00

2 rounds of:
12 OH squats 

12 ctb pull ups

 

From 6:00 to 9:00

2 rounds of:

14 OH squats 

14 ctb pull ups

 

etc., following same patterns until you fail to complete both rounds

 

 

 

Thursday 5th March 

 

3rm Squat Clean Thruster 

 

For time:

800m run

20 front lunges 60/45kg

20 push press

20 box jump overs

20 push press

20 front lunges 

800m run

 

 

 

Wednesday 4th March 

 

OPEN GYM

 

 

 

Tuesday 3rd March 

 

3rm Clean & Jerk 

 

6min AMRAP

6 T2B

8 KB swings 32/24kg

10 box jumps 30/24"

 

3min rest

 

6min AMRAP

6 ring dips

8 pull ups

10 slam balls 15/9kg

 

 

 

Monday 2nd March

 

4 rounds:

3 front squats

10 deadlifts

10 box jumps

max strict pull ups

 

10min AMRAP

- burpees

- wall balls 10/6kg

2,4,6,8,10,12,14.......

 

 

 

Friday 27th February

 

15.1

15min running clock 

9min AMRAP

15 T2B

10 Deadlifts 52/34kg

5 Snatch  

 

6mins to find 1 rep max clean & jerk 

 

 

 

Thursday 26th February 

 

4 rounds:

Pause front squats 4-6reps

2-3 mins rest 

 

Met-Con 

3 rounds

3 min running 

- 500/450m row

- GTOH

3 min rest 

 

 

 

Wednesday 25th February 

 

OPEN GYM

 

 

 

Tuesday 24th February 

 

Performance
5 rounds:

Power Cleans 

3-5reps

rest 2 mins

 

Fitness

4 rounds: 

Romanian Deads 6-8reps

Rest 45secs

Half turkish get up 3 e/s

rest 45secs

Strict pull ups 4-6

rest 45secs

 

Met - Con

21 - 15 - 9

Kb swings 32/24kg

Press ups 

Pull ups 

 

 

 

Monday 23rd February 

 

P 4 rounds

Push Press 3-5reps

2mins rest 

 

F 3 rounds 

Push Press 4-8reps

rest 60secs

OH walking lunge (20 steps)

rest 60secs

double unders 60secs

rest 60 secs

 

15min EMOM

1st 40sec max row 

2nd 10 HSPU/wall climbs max 30secs

3rd 30 double unders / 100m sprint 

 

 

 

 

Friday 20th February 

 

Performance:

p clean + jerk 

5 sets x 1,1,1

(7-10secs rest)

2 min rest

 

Fitness:

4 rounds:

-Deads 6-8

rest 45secs

-kneeling kb halo x 3ed

rest 45secs

-60secs double unders

rest 45secs

 

 

 

 

Thursday 19th February 

 

4 rounds:

Pause Front Squat 6-8 reps 

rest 2-3mins

 

Met-Con

7min AMRAP

5 HSPU/5Push Press

10 ab mats

15 air squats 

 

 

 

Wednesday 18th February 

 

OPEN GYM

 

 

 

Tuesday 17th February

 

3rds not for time:

chest to bar 5-10reps

alternate leg pistols 5-10reps

kb windmills 5-10 e/a

 

3reds for time:

50/30 press ups

30 double unders

400m run

 

 

 

Monday 16th February 

 

Back Squat 5x5

 

Met-Con

12 min AMRAP

12 box jumps 24/20"

12 wall balls 10/6kg

12 burpees 

12 pull ups 

 

 

 

Friday 13th February 

 

Performance

5 sets

Bench Press 2 reps

2-3mins

 

Fitness

4 rounds

Floor Press 6-8reps

rest 45secs

plank to elbow 45-60secs

rest 45secs

ring pulls 8-15reps 

rest 45secs

 

Met-Con

5 rounds partner for time:

20 kb swings 32/24kg

20 hr press ups 

 

 

 

 

Thursday 12th February 

 

Performance

1rm front squat 

 

Fitness 

4 rounds:

Front Squat 4-6reps

rest 60secs

Shoulder strength 10-20

rest 60secs

double unders tekkers

rest 60secs

 

20min AMRAP

20 thrusters 40/30kg

20 pull ups 

20 burpees 

 

 

 

Wednesday 11th February 

 

OPEN GYM

 

 

 

 

Tuesday 10th February 

 

Fitness 

4 rounds:

good mornings 8-10reps

rest 45secs

ghd sit ups 10-15reps

rest 45secs

ring pulls 8-10resp 

 

Performance:

3 positon snatch 

 

7min AMRAP

7 OH squats 40/30kg

7 lateral bar jumps

7 toes to bar 

 

 

 

Monday 9th February 

 

Partner for time:

100 pull ups 

400m farmers carry 32/20kg

100 wall balls 10/6kg

400m farmers carry 

100 box jump overs 24/20"

400m farmers carry 

 

 

 

Friday 6th February 

 

4 rounds:

kb walking lunge 20 steps 

rest 90secs

ring dips x max

rest 90secs

 

10min partner AMRAP

5 power cleans 70/50kg

10 hr press ups 

 

 

 

Thursday 5th February 

 

Perfromance:

4 rounds:

Shoulder press 3-5r

90 secs rest 

T2B 10-15r

90secs rest

 

Fitness 

4 rounds:

shoulder press 8-10

45secs rest

flutter kicks 30-45s

45secs rest

BUKB carry 50m ea

45secs rest

 

Met-Con

20 - 10 - 7

Pull ups

Thrusters

Double unders 

 

 

 

Wednesday 4th February 

 

OPEN GYM

 

 

 

Tuesday 3rd February

 

Performance

5 rounds:

4-6 deads

rest 20secs

max ring push ups

rest 2 mins

 

Fitness

 4 rounds:

romanian deads 6-8

rest 45secs

press ups 10-15

rest 45secs

elbows to plank 8-10el

rest 45secs

 

Met-Con

10min AMRAP

15 kb swings 24/16kg

15 wall balls 10/6kg

 


Monday 2st February 

 

Performance

Four rounds of:

Power clean x 1.1.1.1 (10 seconds rest between singles)

Rest 2 mins

Weighted pull ups

Rest 2 mins:

 

Fitness 
Five rounds of:

KB swings x 20

rest 30secs

KB front squats x 8-10

rest 30secs

Ring rows x 8-10

rest 30secs

 

Met-Con

Three rounds for time:

15 burpees 

20 box jumps

400m run 

 

 


Friday 30th January 

 

30min Partner AMRAP

5 press ups 

10 kb swings 24/20kg

15 squats 

200m row 

 

 

 

Thursday 29th January 

 

Fitness

4 rounds:

Front Squats 6-8 reps

rest 60secs

Strict Pull ups 6-12

rest 60secs

60secs double unders

rest 60secs

 

Performance

4 rounds:

OH Squats 2-4

3 mins rest

 

Met - con 

10min AMRAP

10 pull ups

10 GTOH 50/35

10 box overs 24/20"

 

 

 

Wednesday 28th January 

 

OPEN GYM


Tuesday 27th January 

 

3rds not for time:

turkish get up 1ea

alt pistols 3-5el

box jumps 12-15

 

5rds: 2min on, 2 min off

3 hang cleans

6 stoh

9 f squats

max burpees

 

 

 

Monday 26th January 

 

Fitness

3 rounds:

deadlift 6-8reps

rest 60secs

wall climbs 3-5reps

rest 60secs

60secs side plank each side

rest 60secs

 

Performance

3RM deadlift

 

Met-Con

Partner For Time:

7 rounds each
5 deadlifts 65%/70%

5 ctb pull ups 

 

 

 

Friday 23rd January 

 

4 rounds:

Push press 3-5 reps

90secs rest

weighted pull ups

90sec rest

 

For time:

10 wall balls

1 ring dip 

9 wall balls

2 ring dips 

...

1 wall ball

10 ring dips 

 

 

 

Thursday 22nd January 

 

4 rounds: 

6-8 bulgarian split squat each leg 

60 secs rest

60 secs plank 

60 secs rest

 

5 rounds for time:

 

2 press ups

2 pendley rows

1 squat clean 

1 thruster 

1 push press 

x 5

toes to bar x 10 

 

 

 

Wednesday 21st January 

 

OPEN GYM 

 

 

 

Tuesday 20th January 

 

Team WOD

-2400m row

-100 kb GTOH 24/16

-200 squats

-100 burpees 

-2400m row 

 

 

 

Monday 19th January 

 

Choose A or B

 

A )Fitness 

 5 rounds:

kb swings x 20/25reps

rest 45secs

press ups x 10/20reps

rest 45secs

slam balls x 20reps

 

B ) Performance 

5 sets

Snatch 1.1.1

rest 2mins

rest 5-7 secs between singles

 

Met-Con 

4 rounds for time: 

10 hang power snatch 50/35kg

20 box jumps 24/20"

 

 

 

Friday 16th January 

 

5 rounds:

push press x 6 

rest 90 secs

100m farmers walk 

rest 90 secs

 

4min AMRAP

10 Push Press 42/30kg

10 pull ups 

 

4min rest 

 

4min AMRAP

10 kb swings 32/24kg

10 hr press ups 

 

 

 

Thursday 15th January 

 

Choose A or B:

A) Fitness

3 rounds:

20m walking lunge

rest 60sec

BUSAKBS 80m each arm 

rest 60 sec

60sec double unders

 

B) Performance

3 rounds not for time:

Pistols 3-5 el

Rop climb 1-2

Double unders 40-50

 

Met-Con

3 rounds: partner 

- 25 wall balls 10/6kg

- 500m run

 

 

 

Wednesday 14th January 

 

OPEN GYM

 

 

 

Tuesday 13th January 

 

Front Squat x 5

rest 20 seconds

pull ups x max (kip or butterfly) 

rest 3 mins 

 

10min AMRAP

10 Power cleans 70/50kg

10 burpees 

 

 

 

Monday 12th January 

 

Chose A or B:

A Fitness: 

4 rounds

Turkish get ups x 2ea

rest 45secs

Pull ups strict 6-8reps 

rest 45secs

KB swings 15-20

rest 45 secs

 

B Performance:

15-20minutes

to build to to a heavy jerk 
(split or power) 

 

7 rounds Partner WOD

press ups

row

press ups

row

clean 

thruster

x 5 each arm

 

 

 

Friday 9th January 

 

Hang Snatch

 

 

10min AMRAP

10 burpee pull ups

10 kb swings 24/16

10 wall balls 

 

 

 

Thursday 8th January

 

Choose A or B:

A Fitness 

3 rounds:

ring rows 8-15reps

rest 45 seconds

ring press ups 8-15 reps

rest 45 seconds

waiters walk 20m each arm

rest 45 seconds

mountain climbers30 reps 

 

B Performance

15 mins to build up to heavy 1rep jerk 

 

Met- Con 

Four rounds : 

2min running clock

row 300m 

max push press 

rest 2min 

 

 

Wednesday 7th January 

 

OPEN GYM

 

 

 

Tuesday 6th January

 

4 min running clock: 4 min rest

 

1st round
800m run

max press ups

 

2nd round

10 box jumps 24/20"

10 pull ups 

 

3rd round 

5 burpees 

5 thrusters 42.5/30kg

 

4th round

30 double unders

10 toes to bar 
 

 

 

Monday 5th January

 

3 rounds:

8 deadlifts

90 sec rest

max ring dips

90 sec rest 

 

3 rounds for time: 

500m row 

15 hr press ups

25 kb swings 32/24kg

 

 

 

 

Tuesday 28th December

 

Deadlifts x 10

ss

90sec plank hold (or max)

 

9min AMRAP

9 ab mats

6 cleans 60/40kg

3 STOH

 

 

 

Monday 27th December 

 

Front Squats x 10

ss

Strict pull ups x max

 

For time:

500m row buy in

21 - 15 - 9 

- burpee box jumps 24/20"

- kb swings 32/20kg

100 double unders get out 

 

 

 

Monday 22nd December 

 

Back Squat x 5 

ss

Ring Dips x max

 

12min AMRAP

12 wall balls 10/6kg

12 pull ups 

12 GTOH 50/35kg

 

 

 

Friday 19th December

 

10min EMOM 

even - 10 strict press

odd - 10 ring pulls 

 

5min rest 

 

10 min EOMOM

40m prowler sprint

*every other minute 

 

12min partner AMRAP

30 sec each partner 

- wall balls

- hang clean + press

- slam balls 

 

 

 

Thursday 18th December 

 

10 rounds for time:

10 pull ups 

10 deadlifts 100/70kg

10 burpees 

10 back squats 60/45kg

10 ring dips 

 

 

 

Wednesday 17th December

 

OPEN GYM 

 

 

 

Tuesday 16th December

 

20min EMOM

even - 6 power cleans

odd - max toes to bar

 

20min partner AMRAP

10 kb swings 24/16

10 box jumps 

10 ab mats 

 

 

 

Monday 15th December 

 

15- 12 - 10

Front squats 

Strict pull ups 

 

21 - 400m run - 15 - 400m run - 9

* 1000m row buy in

ring rows

burpees 

wall balls 

 

 

 

Friday 12th December

 

30min EMOM 

5 deadlifts 

5 strict press

30 sec plank 

 

'cindy'

 

 

 

Thursday 11th December 

 

5 rounds: 4min on, 3min off 

40m prowler 

10 slam balls 

10 box jump overs 

10 russian kb swings

10 pull ups 

10 power snatch 

max burpees 

 

 

 

 Wednesday 10th December

 

OPEN GYM

 

 

 

Tuesday 9th December

 

30min EMOM

- 6 power cleans 60/70% 1rm

- ring dips 50% 1rm

- roes to bar 50% 1rm

 

12 min AMRAP 

- 5 ring dips 

- 10 kb swings 24/16kg

 

partner 20m walking lunge

 

 

 

Monday 8th December 

 

OH Squats x 10

1min rest

Max strict pull ups

1min rest 

 

10 min AMRAP

10 ring pulls 

20 wall balls 10/6kg

30 double unders 

 

 

 

Friday 5th December

 

20min EMOM

even - 3 cleans

odd - max ring dips (25secs)

 

20min EMOM

even - 3 deadlifts

odd - max ring press ups (25secs)

 

 

 

 

Thursday 4th December

 

Caroline v Karolina

 

31min partner AMRAP

62 cleans 60/40

62 pull ups

62 ab mats

62 thrusters 40/30

62 box jumps 24/20

62 burpees 

 

 

 

Wednesday 3rd December

 

OPEN GYM

 

 

 

Tuesday 2nd December 

 

Rope Climb 

Turkish Get Up 

20min Partner AMRAP

10 toes to bar

20 double unders/60 singles 

 

10 deadlifts

20 double unders/60 singles

 

 

 

Monday 1st December

 

Back Squats 5x10reps

 

For time:

40m prowler 60/40kg

500m row

50 thrusters 20/15kg

30 pull ups 

10 burpees 

 

 

 

 

Friday 29th November 

 

3RM push press 

 

500m row buy in

21 - 15 - 9

wall balls 10/6kg

kb swings 24/16kg

slam balls 15/9kg

 

 

 

 

Thursday 28th November 

Hazel's Birthday WOD
For time:
35 burpee pull ups

400m run

35 box jumps 24/20"

400m run 

35 sumo high pulls 40/35kg

400m run 

35 kb swings 24/16kg

400m run 

 

 

 

Wednesday 27th November

 

OPEN GYM 

 

 

 

Tuesday 25th November

 

3RM Deadlift + Reverse Hyper x 10
 

10 back lunges

max ring pulls 

max ring dips 

2mins rest 

x 5 

 

 

 

 

Monday 24th November

 

3RM Back Squat 

 

20min partner AMRAP

5 power cleans 60/40kg

10 pull ups

15 wall balls 

 

 

 

Friday 21st November

 

3RM Front Squat

 

15-12-9-6

Power Snatch

Pull ups

 

 

 

Thursday 20th November

 

12min EMOM 

5 hang power clenas

5 shoulder to OH

 

12min AMRAP

90 bar facing burpees

42 OHS 35/25kg

21 muscle ups

 

 

 

Wednesday 19th November

 

OPEN GYM

 

 

 

Tuesday 18th November

 

'Jackie'

12 min time cap:

1000m row 

50 thrusters 20/15kg

30 pull ups 

 

on 15 minutes

'Annie'

50 - 40 - 30 - 20 - 10

double unders 

ab mats 

 

 

 

Monday 17th November

 

German Volume Training

 

Back Squats x 10

90 secs rest 

Pull ups x 10

90sec rest

x 10

 

 

 

Friday 14th November

 

Deadlift x 10

ss

40m Prowler 

ss

Reverse hyper x 10 

x4

 

21 - 15 - 9 

pull ups 

cleans 70/50kg

 

 

 

Thursday 13th November

 

Floor press x 5

ss 

Bar pulls x max

 

2min rest 

 

Pendley Row x 5

ss

Ring press ups x mas

 

2 min rest 

 

20min Partner AMRAP

5 toes to bar

10 jumping squats 

15 ab mats

 

 

 

Wednesday 12th November

 

OPEN GYM

 

 

 

Tuesday 11th November 

 

10 ring dips 

15 ring pulls 

30sec plank hold 

 

400m lunge

50 burpee bar jumps 

 

 

 

Monday 10th November

 

20min OTMEM

even - 2 hang squat cleans 

odd - strict pull ups 

 

8min AMRAP

10 box jumps 24/20

10 russian kb swings 24/20

 

 

 

 

Friday 7th November

 

Bench/Floor press x 5

ss

Pendlay row x 5

ss

max plank 

x5 

 

21 - 15 -9

OH Squats 40/30kg
Pull ups 

 

 

 

Thursday 6th November

 

3RM hang squat clean

 

4min on: 2 min off

300/250m row

max: 1st round - thrusters 20/15kg

2nd round - kb swings 20/16kg

3rd round - double unders

4th round - burpee pull ups 6"

 

 

 

 

Wednesday 5th November 

 

OPEN GYM 

 

 

 

 

Tuesday 4th November

 

Deadlift x 8

Box jumps x 8

Pull ups x 8

2min rest

Prowler 40m

2min rest 

 

10min AMRAP 
7 ring pulls 

10 press ups 

13 ab mats 

 

 

 

Monday 3rd November 

 

 

8 back squats 

ss

8 good mornings 

x 5

 

500m row buy in

3 rounds for time:

9 ring dips

12 wall balls

15 box jumps

400m run 

 

 

 

Friday 31st October

 

5 bent over rows 

5 hang power clean

5 strict press

 

 90 sec rest

 

40m prowler

 

90 sec rest 

 

 

7min AMRAP

1 wall climb

3 pull ups 

2 wall climbs

6 pull ups

3 wall climbs

9 pull ups 

etc... 

 

 

 

Thursday 30th October

 

Front Squat 5x5

 

25min partner AMRAP

(first 15mins)

7 power cleans 60/45

7 toes to bar 

14m broad jump

 

(last 10mins)

7 deadlifts 60/45kg

7 ab mats

14m walking lunge

 

 

 

Wednesday 29th October

 

OPEN GYM

 

 

 

Tuesday 28th October 

 

Deadlift 5x5 

 

21 - 15 - 9

Box jumps 24/20"

Burpee pull ups 6"

 

 

Monday 27th October 

 

 

Simon's 43rd Birthday WOD 

 

 

 

 

Thursday 23rd October

 

5min on, 3 min off

4 rounds:

40m prowler 50/35kg

10 slam balls 15/9kg

10 box jumps 24/20"

10 kb swings 24/16"

10 thrusters 40/30kg

10 pull ups 

1st round - max air squats

2nd round - max ab mats

3rd round - max lunges 

4th round - max burpees 

 

 

 

Wednesday 22nd October 

 

OPEN GYM

 

 

 

Tuesday 21st October

 

'Bear complex'

1rm:

 

 

1 power clean

1 push press

1 back squat

1 back press

 

16min partner AMRAP

10 burpees 

200m run 

 

 

 

Monday 20th October

 

Front Squat 7s x 3r

 

21 - 15 - 9

wall balls 10/8kg

kb swings 32/20kg

pull ups 

 

 

 

Friday 17th October 

 

3RM splt jerk 

 

AMRAP

3 min max kb swings 24/16

2min rest

3 min max slam balls 15/9

2min rest

3min ab mats 

 

 

 

Thursday 16th October 

 

3RM Clean

 

18min partner AMRAP

3 deadlifts 120/95 kg

6 air squats 

9 ring rows

18m bear crawl

 

 

 

Wednesday 15th October 

 

OPEN GYM

 

 

 

Tuesday 14th October 

 

'The boogs'

44 cal row

44 wall balls 10/6kg

44 push press 40/30kg

44 toes to bar 

44 ab mats 

44  box jumps 24/20"

1600m run 

 

 

 

Monday 13th October 

 

Deads x 10

ss

Good mornings x 10

ss

Strict pull ups x 10

x5

 

21 - 15 - 9

thrusters 40/30

burpees 

 

 

 

Friday 10th October 

 

Strict Press 5x5

 

'Fight Gone Bad'

 

 

 

Thursday 9th October

 

1rm Snatch

 

'Manchester Mile'

30 body weight back squat

1mile run 

 

 

 

Wednesday 8th October

 

OPEN GYM

 

 

 

Tuesday 7th October 

 

Deadlifts 5x5

 

7min AMRAP

7 box jumps 24/20"

7 ring pulls 

7 kb swings 24/16"

 

 

 

 

Monday 6th October

 

Front Squat 5x5

 

'the chief'

 

 

 

Friday 3rd October

 

Bench press/floor press  5repsx3, 3repsx2

ss

Pendlay Row 5repsx3, 3repsx2

ss

Strict pull ups x 10

x5

 

16min partner AMRAP

200m row

10 hr press ups

10 toes to bar/20 ab mats 

 

 

 

Thursday 2nd October

 

4 rounds for time:

20 push press 40/30kg

20 kb swings 24/16

20 box jumps 24/20

28 wall balls 

400m run 

 

Front Squats 3x5reps, 2x3reps

 

 

 

Wednesday 1st October 

 

OPEN GYM 

 

 

 

 

Tuesday 30th September

 

Deadlift x 5

Evil wheels x 5

x 5

 

5 rounds:

10 wall balls 10/6kg

10 pull ups

10 power cleans 60/45kg

 

 

 

 

Monday 29th September

 

Back Squat x 20

 

300 burpees 

*30min time cap 

 

 

 

 

Friday 26th September

 

10 rounds:

10 GTOH 60/40kg

10 kb swings 32/24kg

10 pull ups 

10 burpees 

 

 

 

Thursday 25th September

Strict Press 7x3reps

 

21-15-9

squat cleans 60/40kg

ring dips 

 



Wednesday 24th September

 

OPEN GYM

 

 

 

Tuesday 23rd September

 

Deadlift 7 x 3reps

 

Hill Sprints

 

 

 

Monday 22nd September

 

Back Squat x 20

 

25min partner AMRAP

10 plate GTOH 20/15

10 burpee plate jumps 

* 5 reps of each for last 5 minutes

 



Friday 19th September 

1RM squat clean 

 

"Karen"

150 wall balls 10/6kg

 

 

 

Thursday 18th September 

 

Strict Press x 5

Strict Pull ups x max

Power slam balls x 15

 

16min partner AMRAP

16 OHS 40/30kg

16 toes to bar 
100m falmers walk 32/24kg

 



Wednesday 17th September
 

OPEN GYM




Tuesday 16th September 

 

Deadlift x 5

ss 

400m run

x5 

 

21 - 15 - 9

kb swings 32/24kg

burpees 



 

Monday 15th September 

 

Back Squats x 5

ss

Ring Dips x max

 

9min AMRAP

6 pull ups

12 wall balls 10/6kg

18 ab mats

 

 

 

 

Friday 12th September

 

Back Lunges x 20

ss

Floor Press x 10

 

4rounds: 

5 power cleans

10 pull ups 

100m sprint 

1min rest 

 

 

 

Thursday 11th September

 

8min AMRAP

5 pull ups

10 press ups

15 air squats

 

27min team WOD

35 burpees

27 wall balls

35 slam balls 

 

 

 

Wednesday 10th September

 

OPEN GYM

 

 

Tuesday 9th September

 

 

Push Press 5 x 10reps

 

18min partner AMRAP

5 power cleans

10 deadlifts

15 press ups 

20 ab mats 

 

 

 

Monday 8th September

 

Back Squat x 10

ss

Box Jump x 5

 

6 rft 

10 OH squats 40/30 

10 chest to bar p/u

18m bear crawl 

200m run

 

 

 

Friday 5th September

 

Floor Press x 5

ss

Pendley row x 5 

x 5

 

4rft:

400m run

10 ring dips 

15 ab mats 

20m walking lunges

 

 

 

Thursday 4th September 

 

Charles and DickWOD

 

 

 

Wednesday 3rd September

 

OPEN GYM

 

 

 

Tuesday 2nd September

 

Deadlift x 5

20m prowler push x 5

 

18 min partner AMRAP

5 hang squat cleans

7 box jumps

9 pull ups 

 

 

Monday 1st September 

 

Back Squat 5x5 (5 second pause)

 

10 min tabata

-kb swings 24/16

-press ups

-ab matts 

air squats 

 

 

 

Friday 29th August 

 

Push Press x 10

ss

Back Lunges x 10

x 5

 

5 rounds for time:

10 pull ups

10 kb swings 24/16kg

10 jumping squats

10 hr press ups

20m walking lunge

 

 

 

Thursday 28th August 

 

 

Deadlift x 10

Box jumpx x 10

Strict pull ups x 10

 

21 - 15 - 9

Power cleans 60/40kg

Ring dips

 

 

 

Wednesday 27th August 

 

OPEN GYM 

 

 

 

Tuesday 26th August 

 

Back Squat x10

90sec rest

Pull ups x10

90sec rest

x5

 

9min AMRAP

5 burpees

10 wall balls 10/6kg

15 ab mats

 

 

Monday 25th August 

 

Bank Holiday team WOD

 

 

 

Friday 22nd August

 

Floor press x 5

ss

Pendlay Row x 5

 

16min partner AMRAP

200m row 

10 ring rows

10 hr press ups

 

 

 

Thursday 21st August

 

 

5 rounds: 4min on, 3 min off

prowler pull + push

8 slam balls 15/9kg

8 box jump overs 24/20"

8 burpee pull ups

8 toes to bar 

8 plate GTOH 25/15kg

max double unders /ab mats

 

 

 

Wednesday 20th August 

 

OPEN GYM

 

 

 

Tuesday 19th August 

 

5x5 deadlifts

 

2 min on: 2 min off

box jumps 24/20"

wall balls 10/6kg

slam balls 15/9kg

row (calories)

kb swings 24/20kg

 

 

 

Monday 18th August 

 

3RM Squat Clean

 

21 - 400m run - 15 - 400m run - 9

thrusers 42.5/30kg

pull ups 

 

 

 

Friday 15th August 

 

Strict Press 7x3reps

 

5 rft:

10 OH squats 50/30

10 pull ups

20m walking lunge 

 

 

 

Thursday 14th August 

 

For time:

5k row

5k run 

 

 

 

Wednesday 13th August 

 

OPEN GYM

 

 

 

Tuesday 12th August

 

Deadlift 7x3reps

 

5min AMRAP

8 strict pull ups

8 ring dips

15m broad jump 

 

 

Monday 11th August 

 

Front Squat 7x3reps

 

5min AMRAP

3 power cleans 80/60kg

3 press

10 ab mats

 

 

 

Friday 8th August

 

Push Jerk 5x5

 

1000m row buy in

5 rounds for time:

5 ring rows

10 press ups

15m walking lunge

20 double unders

 

 

 

Thursday 7th August 

 

Power Cleans 3x5

 

5 rounds for time:

15 OHS 50/30kg

15 pull ups

100m sprint 

2min rest 

x5

 

 

 

Wednesday 6th August 

 

OPEN GYM

 

 

 

Tuesday 5th August 

 

Deadlift x 5

2min rest

Max pull ups

2min rest 

x5

 

18min Partner AMRAP

15 burpees

400m run

 

 

 

Monday 4th August

 

Back Squat 5x5

 

6min AMRAP

box jumps 24/20"

kb swings 32/20"

 

2min rest

 

6min AMRAP

wall balls 10/6kg

slam balls 15/9/6kg

 

 

 

Thursday 31st July

 

20min to find max

3 power cleans

2 front squats

1 STOH

 

'Dirty Grace'

-30 power cleans 70/45kg

-200m walking lunge

 

 

 

Wednesday 30th July

 

OPEN GYM

 

 

 

Tuesday 29th July

 

Geman volume

 

Deadlifts x 10

90sec rest

Strict Press x 10

90 sec rest

x10

 

 

Monday 28th July

 

3rm Squat clean

 

met-con

400m run

1min rest 

x6

 

 

 

Friday 25th July

 

Deadlifts x 10

ss

40m prowler 

x5

 

5min AMRAP

5 pull ups

10 slam balls 15/9kg

 

2min rest

 

5min AMRAP

5 hr press ups

10 ab mats

 

 

Thursday 24th July

 

Push Press 5 x 10

 

'Josh' 20min Partner AMRAP

6 thrusters 50/30

6 burpee bar jumps

6 T2B

 

 

 

Wednesday 23rd July

 

OPEN GYM

 

 

 

Tuesday 22nd July

 

Front Squat x 10

90sec rest

Pull ups x 10

90 sec rest 

x5

 

20min Partner AMRAP

200m run

15 box jumps 24/20"

15 wall balls 10/6kg

 

 

 

Monday 21st July

 

Snatch practice 

 

1RM

 

21 - 15 - 9

med ball cleans 10/6kg

ring dips 

kb swings 32/20kg

 

 

 

Friday 18th July

 

Push Press 7sets x 3reps

 

5min AMRAP

5 hr press ups

10 ab mats

 

 

 

Thursday 17th July

 

5 rounds: 5 min on, 4 min off

40m prowler push 50/35kg

10 deadlift 100/70kg

400m run 

100m falmers walk 32/24kg

10 push press 50/35kg

max slam balls 15/9kg

 

 

 

Wednesday 16th July

 

OPEN GYM

 

 

 

Tuesday 15th July

 

Back Squat 5x5

ss

High box jumps 5x5

 

5 rounds partner vs

 

500m row

v

5 burpees

10 wall balls

15kb swings

 

 

 

Monday 14th July

 

EMOTM 20mins

3 GTOH

 

8min AMRAP

3 power cleans 75/55kg

6 press ups

9 lunges

 

 

 

Friday 11th July

 

Bench Press 5x5

 

16min Partner Amrap

200m row

8 burpees

 

 

 

Thursday 10th July 

 

EMOTM

even - 2 power snatches

odd - 20 secs max ring dips

 

16min partner AMRAP

1 dead

1 squat clean

1 thruster

5 hr press ups

 

 

 

Wednesday 9th July

 

OPEN GYM

 

 

Tuesday 8th July 

 

Push Press 5x5

 

6 rounds for time:

5 deadlifts 120/90kg

10 pull ups

200m sprint

20m bear crawl

1min rest 

 

 

 

Monday 7th July

 

Back Squat x 5

ss

Max strict pull ups

 

21 - 15 - 9

cleans 75/55kg

burpee box jumps

 

 

 

Friday 4th July 

 

Floor Press x 5

ss 

Pendlay Row x 5

x5

 

'Fran' strict pull ups 

9 - 15 - 21

 

 

 

Thursday 3th July

 

4 minutes on, 3 minutes rest

5 rounds:

40m prowler 50/35kg

10 slam balls 15/9kg

10 russian kb swings 32/24kg or 10 box jumps 24/20"

10 toes to bar/pull ups

10 clean + press 60/40kg

max burpees 

 

 

Wednesday 2nd July

 

OPEN GYM

 

 

 

Tuesday 1st July 

 

Lunges 5x5

1min rest

strict press 5x5

1min rest

 

12min AMRAP

2wall climbs

10 ring rows

18 ab mats

26 lunges 

 

 

 

Monday 30th June

 

Back Squats 5x5 

(5sec pause at top and bottom)

 

2 mins time cap with 90sec rest, 400m run before each exercise with remainder of 2 mins to complete as many reps as possible of the following:

squat cleans 60/40kg

clean + press

wall balls 10/6kg

pull ups

deadlifts 

 

 

 

Friday 27th June

 

7 rounds: 3min on 3min off

40m prowler

10 slam balls

10 box jump overs

10 russian kb swings

10 push press

max pull ups

 

 

Thursday 26th June

 

Power Cleans 5x3

 

5rft

1000m row buy in

10 thrusters 40/30

10 toes to bar 

 

 

 

Wednesday 25th June

 

OPEN GYM

 

 

 

Tuesday 24th June

 

Front rack lunges 5el

ss

max strict press ups

x5

 

20min Partner AMRAP

5 deadlifts 120/85kg

5 strict pull ups

200m sprint (100m backwards)

20m bear crawl 

 

 

Monday 23rd June

 

Front squat 5x5

 

21-15-9

burpees

kb swings 32/20kg

ab mats

box jumps 32/24"

 

 

 

Saturday 21st June

 

Florr Press 5x5

ss

90sec plank hold 

 

20min partner AMRAP

5 power snatches

10 press ups

15 double unders

200m run

 

 

 

Friday 20th June

 

10 deadlift 

90sec rest

10 strict press

90sec rest

x10

 

 

Thursday 19th June

 

6min AMRAP

5 box jumps 24/20"

5 power cleans 70/50kg

5 pull ups

 

4min rest

 

6min AMRAP

5 burpees

5 wall balls

5 ring pulls

 

4min rest

 

200m walking 

 

 

Wednesday 18th June

 

OPEN GYM

 

 

Tuesday 17th June

 

5 deadlift 

4 hang power cleans

3 front squats

2 thrusters

1 push press

 

6min AMRAP

kb hang clean and press

 

*can only change hands once

*cannot be put down 

 

 

 

Monday 16th June

 

Back Squat x 5

Pull ups x max

x 5

 

20-15-10-5

thrusters 50/35kg

ring pulls 

 

 

 

Thursday 29th May

 

1RM Squat clean 

 

18min partner AMRAP

12 STOH 50/30kg

12 power cleans

12 box jumps 24/20"

 

 

 

 

Wednesday 28th May

 

OPEN GYM

 

 

 

Tuesday 27th May

 

German volume training

back squat x 10

1.30min rest

pull up x 10

1.30min rest

x10

 

 

 

Friday 23rd May

 

4 x 7min AMRAP

- air squat

- kb swing

- wall ball/5 ab mats

- burpees 

 

 

 

Thursday 22nd May 

 

Push Jerk 5x5

 

20min Partner AMRAP

6 deadlifts 90/70kg

6 box jump overs 24/20"

6 chest to bar p/u

 

 

 

Wednesday 21st May

 

OPEN GYM

 

 

 

Tuesday 20th May

 

3RM power clean

 

10min AMRAP

400m run buy in

- 10 air squats

- 10 kb swings 24/20kg

- 10 hr press ups

 

 

Monday 19th May

 

Back Squat x 5

ss

Max Strict Pull up

 

21 - 15 - 9

box jump 24/20"

overhead lunge 30/20kg

toes to bar

 

 

Thursday 15th May 

 

Deadlift 10 sec pause x 10

Russian twist x 20

30 sec rest 

x 5

 

20min partner AMRAP

6 GTOH 70/50kg

12 box jumps 24/20"

 

 

 

 

Wednesday 14th May 

 

OPEN GYM

 

 

 

Tuesday 13th May 

 

Overhead lunge x 10

 

300 kb challenge

 

 

 

Monday 12th May 

 

Back Squat x 5

ss

Pull up x max

 

21 - 15 - 9

cleans

wall ball 

burpee 

 

 

 

Friday 9th May

 

Strict Press x 10

30 sec plank 

 

for time:

1600m run

50 double unders

40 ab mats

30 pull ups

20 ring dips

10 burpees

 

 

 

Thursday 8th May 

 

Power Snatch 1RM 

 

18min partner AMRAP 

20 kb lunges 24/20kg

10 kb swings 24/20kg

 

 

 

Wednesday 7th May 

 

OPEN GYM 

 

 

 

Tuesday 6th May 

 

Front squat x 3

Deadlift x 10

Box jump x 10

Max pull up 

3min rest 

x4

 

21-15-9

squat clean 

pull up

 

 

 

Friday 2nd May

 

Push Press 5x5

 

10 rounds:

1min row 

15 secs rest

30 secs press ups

15 secs rest

 

 

 

Thursday 1st May 

 

Deadlift 5x5

 

1min box jump 30/24"

1min sumo high pull 50/30kg

 2min boxjump

2min sumo high pull

3min box jump

3min sumo high pull 

 

 

 

 

Wednesday 30th April 

 

OPEN GYM

 

 

 

Tuesday 29th April 

 

OTMEM 20min 

even - power clean x 2 85%

odd - ring dips

 

12min partner AMRAP

10 pull ups

20m broad jumps

 

partner holds hollow rock first 6mins and plank second 6mins

 

 

 

 

Monday 28th April 

 

Back Squat x 20

 

2min max burpees

 

21 - 15 - 9

wall ball 11/10ft 10/6kg

kb swings 32/24kg

 

 

 

 

Friday 25th April 

 

Deadlift 5x5

 

5 rounds for time:

400m run

20 hr press ups

20 toes to bar 

 

 

 

 

Thursday 24th April 

 

BH strict press 5x5

 

'Big Reach'

42 front squat 60/40

2.2km row

42 burpee pull ups 

 

 

 

 

Wednesday 23rd April

 

OPEN GYM

 

 

 

Tuesday 22nd April

 

Floor press x 5

ss

Pendlay row x 5

 

12min AMRAP

10 each arm kb press 24/16kg

20 ab mats 

 

 

 

 

Thursday 17th April 

 

Deadlift 5x5

Strict pull up 5x5

 

18min partner AMRAP

10 burpees

10 wall balls 10/6kg

 

 

 

 

Wednesday 16th April 

 

OPEN GYM

 

 

 

Tuesday 15th April 

 

20 back squat 

 

500m row buy in 

21-15-9

thrusters 40/30kg

box jump 24/20"

400m run buy out 

 

 

 

Monday 14th April

 

1rm Power Snatch

 

12min AMRAP

10 double unders

10 toes to bar

10 power snatch 40/30kg 

 

 

Friday 11th April 

 

Split Jerk 3reps x 5

 

2min on

Prowler pull and push 40/60kg

10 wall balls 10/6kg

10 slam balls 9/6kg

max toes to bar

2 min off

x 5

 

 

 

 

Thursday 10th April 

 

Deadlift x 5

1:30 rest

Strict Pull up x 5

1:30 rest

x 5

 

'Nancy' 

 

 

 

Wednesday 9th April

 

OPEN GYM

 

 

 

Tuesday 8th April 

 

20 Back Squats

Max pull ups

 

6 rounds for time

10ea kb thrusters 

10 ring pulls

40m walking lunge

 

 

 

Monday 7th April 

 

3RM Power clean

 

21 - 15 - 9

burpees 

kb swings 32/20kg

ab mats

box jumps 30/24"

 

 

 

 

Friday 4th April 

 

Deadlift 5x5

 

8min AMRAP

8 kb swings

8 press ups

8 ab mats

 

Thursday 3rd April 

 

20 rep back squat

max pull ups

 

4 rounds 

500m row

30 unbroken wall balls

4min rest

 

 

 

 Wednesday 2nd April

 

OPEN GYM 

 

 

 

Tuesday 1st April 

 

Bench Press 

ss

Floor Press

5x5

 

Partner WOD 18min 

200m run

6 box jumps 30/24"

6 power cleans 80%

 

 

 

 

Monday 31st March 

 

14.5

21-18-15-12-9-6-3

thrusters 43/29kg

burpees 

 

 

 

Friday 28th March 

 

Karen v Norma 

 

 

 

Thursday 27th March 

 

Deadlifts 5 x 5 

 

4 Rounds for time

10 overhead squats 42/30kg

10 pull ups

400m run 

 

 

 

Wednesday 26th March 

OPEN GYM 

 

 

 

Tuesday 25th March

 

Back Squat x 20

Max strict pull ups

 

3 min on, 3 min off

prolwer push 60/40kg

run

prowler pull 

10 thrusters 40/30kg

15m walking lunge

10 kb swings 42/16kg

max burpees 

 

 

 

Monday 24th March 

 

Bench Press 5x5

 

14.4

60 calorie row

50 toes to bar

40 wall balls 9/6kg

30 cleans 61/43kg

20 ring muscle ups 

 

 

 

 

Friday 21st March

 

Strict press 10repsx 5

(5 behind, 5 infront)

 

20min partner AMRAP

20m bear crawl

20 slam balls

5 strict pull ups

 

 

 

Thursday 20th March

 

5rounds

5 PTP deadlifts

10 box jumps

1min plank

2min rest 

 

12min time cap 

100m row

50 front squats 50/35kg

50 cleans

50 ab mats 

 

 

 

Wednesday 19th March

 

OPEN GYM

 

 

 

Tuesday 18th March

 

Floor press x 5 

ss

Max ring pulls

 

8min AMRAP

8 press ups

8 toes to bar 

8 kb swings

 

 

 

Monday 17th March

 

20 Back Squats

 

15min Partner AMRAP

5 pull ups

10 burpees

15 wall balls 10/6kg

 

 

 

Friday 14th March

 

Overhead lunges 5x5

 

14.3

 

 

 

Thursday 13th March

 

Deadlifts 5 x 5

ss

1 minute plank

 

Start a new round every 90sec for 12 minutes

5 hang power cleans 60/40kg

4 front squats 

3 push press/jerk

5 burpees 

 

 

 

Wednesday 12th March

 

OPEN GYM

 

 

 

Tuesday 11th March 

 

Push Press 5x5

 

2min time limit

Prowler pull 50/30

prowler push 

30 slam balls

max russian kb swings 32/24

2min rest 

x6

 

 

 

Monday 10th March

 

Back Squat 20reps

Max pull ups

 

18min partner AMRAP

150m row

10 GTOH 70/50kg

10 burpee bar jumps

 

 

 

 

Friday 7th March 

 

14.2

 

 

 

Thursday 6th March

 

3rm squat clean

 

'Kelly' 

 

 

 

Wednesday 5th March 

 

OPEN GYM 

 

 

 

Tuesday 4th March

 

Strict Press 5x5

ss

1min plank 

 

20min partner AMRAP

10 power cleans 70/50kg

10 ab mats

10 HR press ups

 

 

 

Monday 3rd March

 

20rep Back Squat

 

3min

400m run

max wall balls

2min rest

 

3 min 

400 run

max box jumps

2min rest

 

3min 

400m run

max pull ups

2min rest 

 

3min 

400m run

max burpees 

 

 

 

Friday 28th February

 

Open Workout 14.1

10min AMRAP

30 double under

15 power snatches 35/25kg

 

 

 

Thursday 27th February 

 

Floor Press x 5

ss

Penley Row x 5

 

18min Partner AMRAP

200m row

5 thrusters

10 hr press ups

 

 

Wednesday 26th February

 

OPEN GYM

 

 

Tuesday 25th February 

 

Deadlifts x 10

Box Jumps x 10

Prowler 40m 

x 4

3min rest 

 

7min AMRAP

7 power snatches 50/30

7 toes to bar 

7 air squats

7 kb swings

 

 

 

Monday 24th February 

 

Back Squat x 10

ss

Muscle up, pull ups x max

 

3 Rounds for Time

1min plank

100m run with pet

10 jumping lunges

10 ab mats

50/50 broad jump/run

20 jumping lunges

20 ab mats

 

 

 

Friday 21st February 

 

3RM clean and jerk 

 

8 rounds for time

5 power cleans 75/50kg

10 goblet squats 32/20kg

20m bear crawl

 

 

 

Thursday 20th February 

 

Back Lunges x 5

ss

Ring Dips x 5

 

 

21 - 15 - 9

wall balls 10/6kg

box jumps 24/20"

plate GTOH 25/15kg

 

 

 

Wednesday 19th February 

 

OPEN GYM

 

 

 

Tuesday 18th February 

 

Deadlift x 5

ss

Evil Wheels x 5

x5

 

8min AMRAP

4 toes to bar

6 kb swings 32/20kg

8 strict pull ups

10 press ups

 

 

 

Monday 17th February 

 

Back Squat 20 reps

 

15min Partner AMRAP

5 push press 60/40kg

5 front squat 

10 burpee bar jumps

 

 

 

Friday 14th February 

 

50 box jumps 24/20"

50 kb swings 20/16kg

50 wall balls 10/6kg

50 pull ups

50 air squats

50 push press 30/20kg

50 double unders 

 

 

 

Thursday 13th February 

 

Squat Cleans 3x5

 

8min AMRAP 

10 ring dips

20m walking lunge

 

 

 

Wednesday 12th February 

 

OPEN GYM

 

 

 

Tuesday 11th February

 

3rm Split jerk 

 

20min Partner AMRAP

6 thrusters 60/40kg

8 box jumps 30/24"

10 toes to bar 

 

 

 

Monday 10th February 

 

Back Squat x 5

ss

Strict Pull ups (max)

 

21 - 400m row - 15 400m run - 9

- burpee wall balls 10/6kg

- deadlifts 110/70kg

 

 

 

Friday 7th February 

 

Squat Cleans 

 

3min on 3min off

Prowler pull 30/20kg

prowler push 

15 russian kb swings 32/24kg

20 slam balls

25 ab mats

max walking lunges

x5

 

 

 

Thursday 6th February 

 

Strict Press (behind head) 

5x10reps

 

'Jackie'

 

 

 

Wednesday 5th February 

 

OPEN GYM

 

 

 

Tuesday 4th February

 

Sam Briggs Partner Workout

5 pull ups

10 wall balls

15 OH Lunges

 

 

 

Monday 3rd February 

 

3 Front Squats

10 Deadlifts

10 Box Jumps

Max pull ups

 

8min AMRAP

10 power cleans 40/30kg

10 ab mats

10 power cleans

10 air squats

10  power cleans

10 press ups

 

 

 

Friday 31st January 

 

Row 5k

Run 1600m 

 

 

Thursday 30th January

 

Push Press x 10

ss

Russian Twists x 10

 

10min AMRAP

8 ring pulls

10 air squats

12 ab mats

 

 

 

Wednesday 29th January

 

OPEN GYM

 

 

 

Tuesday 28th January 

 

Deadlift x 10

ss

Evil Wheel x 5

x5

 

14min Partner AMRAP

5 chest to bar

8 kb swings 32/20kg

11 box jumps 24/20"

20m bear crawl

 

 

 

Monday 27th January 

 

Back Squat 10repsx5

 

Reps for time

Burpees  14 , 13 ,12 ... 2 , 1 

Wall balls 1 , 2 , 3 ... 13 , 14 

 

 

 

Friday 24th January 

 

Power clean + Front squat 5x5

 

10 min AMRAP 'Cindy'

5 pull ups

10 HR press ups

15 air squats

 

 

 

Thursday 23rd January 

 

Prowler pull and push

x5

 

7 rounds 

10 burpee plate jumps

2 wall climbs

10 kettlebell clean and press each arm 24/16kg

 

 

 

Wednesday 22nd January 

 

OPEN GYM

 

 

Tuesday 21st January 

 

Strict Press x 10

ss

Pendlay x 5

 

8min AMRAP, reps = 5,6,7,8,9... etc

box jump 24/20"

wall ball 10/6kg

ab mats

kb swings 24/20kg

 

 

 

 

Monday 20th January 

 

5 Front Squats

10 Deadlifts

Max pull ups

 

20min AMRAP

10 hang power snatches

8 jumping squats

6 burpees

 

 

 

Friday 17th January

 

Deadlift x 5

ss

40m Prowler

x5

 

90sec burpees

90sec rest

90sec wall balls

90sec rest

90sec ring rows

90sec rest

90sec lunges

 

 

 

Thursday 16th January

 

Push Press x10

ss

1min Plank hold 

x5

 

5 ground to overhead (60kg/42.5kg)
30 Double unders
30 sit ups
5 ground to overhead
20 double unders
20 sit ups
5 ground to overhead
10 double unders
10 sit ups
5 ground to overhead

 

 

 

Wednesday 15th January

 

OPEN GYM

 

 

 

Tuesday 14th January

 

Power Clean 3RM

 

16min Partner AMRAP

 

5 squat cleans 70/45kg

10 hr press ups

15 ab mats

 

 

 

Monday 13th January

 

Back Squat x 5

ss

Strict Pull Up x 10 (or max)

 

10min AMRAP

- 4 shoulder to overhead 70/45kg

- 8 box jumps 30/24"

- 12 toes to bar

 

 

 

Friday 10th January 

 

Deadlift x 10

SS

Evil Wheel x 5

 

 

OPEN WORKOUT 

 

3rds 4:00min time cap 

- 15 thrusters 45/30kg

- 15 chest to bar pull ups

 

6rds 8:00min time cap

- 15 thrusters 45/30kg

- 15 chest to bar pull ups

 

9rds 12:00min time cap

- 15 thrusters 45/30kg

- 15 chest to bar pull ups

 

 

 

 

Thursday 9th January 

 

10 Floor Press

(Max) Ring Pulls 

1 min plank

2 min rest

x5

 

8min AMRAP

10 GTOH plates

6 Plate squats

 

 

 

Wednesday 8th January 

 

OPEN GYM

 

 

 

Tuesday 7th January

 

Strict Press x10

Russian Twist x10

x4

 

WOD:

100 burpee pull ups

 

 

 

Monday 6th January 

 

Front Squat x 3

High Pull x 3

x5

 

10min Partner AMRAP 10/6kg

20 wall balls

20 sit ups

20 slam balls 

 

 

Monday 30th December

 

Complete in any order:

100 cleans 60/40kg

100 wall balls

100 press ups

100 ab mats

 

 

 

Monday 23rd December

 

Back Squats x 5

Strict pull ups x (max)

x5

 

'Karen'

* 2 burpees on odd minutes

 

 

 

 

Friday 20th December

 

5 front squats

10 deadlifts

max strict pull ups

1 min plank

3 min rest

x 5

 

5 push press

10 pendley rows

40m prowler

max press ups

3 min rest

x5

 

 

Thursday 19th December

 

Power Clean 3RM

 

12 min AMRAP

10 box jumps

10 wall balls

10 slam balls

10 ab mats 

 

 

 

Wedensday 18th December 

 

OPEN GYM

 

 

 

Tuesday 17th December

 

Norma

10 rounds for time:

10 kb swings 24/16kg

10 pull up

10 burpees

10 back squat 60/40kg

 

 

 

Monday 16th December

 

CrossFit Total:

1RM Deadlift

1RM Back Squat

1RM Strict Press

 

 

 

Friday 13th December

 

10 Front Squat

10 deadlift

10 box jumps

max pull ups

 

6min AMRAP

2 wall balls

4 ab mats

4 wall balls 

6 ab mats

6

8

8

10... etc

 

 

 

Thursday 12th December

 

Bench Press 5x5

 

400m run SB

33 kb swings 24/20

33 pull ups

33 bicep curls

400m run SB

33 ring dips

33 slam balls

33 hr press ups

400m run SB

 

 

 

Wednesday 11th December

 

OPEN GYM

 

 

 

Tuesday 10th December

 

Push Press x 5

High Pulls x 5

1 min plank

x5

 

8min AMRAP

8 sumo high pulls 60/40kg

8 press ups

8 toes to bar

 

 

 

Monday 9th December

 

Back Squat x 5

1min Rest

Max pull ups k/s

x5

 

21-15-9

500m row/ 80m row buy in

Thrusters 40/25kg

boc jumps 24/20"

 

 

 

 

Friday 6th December

 

Bench Press x 5

SS

40m Prowler Push

 

7min AMRAP

3 squat cleans

6 ring dips

9 burpees

 

 

 

Thursday 5th December

 

Deadlifts + Evil Wheels

5x5

 

5 Rounds for Time

400m run

20m bear crawl

8 push press 70/50kg

8 strict pull ups

 

 

 

Wednesday 4th December

 

OPEN GYM

 

 

 

Tuesday 3rd December

 

Back Squats

Step Ups

5x5

 

20min Partner AMRAP

8 thrusters 40/25kg

10 press ups

12 ab mats 

 

*first 10min 'resting' partner must hold a plank

 

 

 

Monday 2nd December

 

3RM Power Clean

 

6min AMRAP

5 pull ups

10 kb swings 24/20kg

15 slam balls 9/6kg

 

2min Rest

 

6min AMRAP

5 toes to bar

10 wall balls 10/6kg

15 box jumps 24/20"

 

 

 

Friday 30th November

 

Back Lunges x 10

SS

Russian Twist x 20

x5

 

8min AMRAP

10 jumping lunges

12 russian kb swings

14 ab mats

 

 

 

Thursday 29th November

 

Strict Press x 5

SS

L-sit (max

x5

 

6 RFT:

3 Cleans 80/55kg

6 HR press ups

9 air squats/ring dips

 

*rounds 1,3,5 air squats

rounds 2,4,6 ring dips 

 

 

 

Wednesday 28th November

 

OPEN GYM

 

 

Tuesday 26th November 

 

Front Squat x5 

Deadlift x5

1 min plank hold 

x5

 

6min AMRAP

6 burpees

12 ring pulls

24 double unders 

 

 

 

Monday 25th November 

 

 

Simon Good's Birthday / Dan McCann's leaving WOD:

 

- 400mts run

- 42 x KB Swings 24 / 16kg

- 42 x pull ups

- 42 x Box Jump Overs 24 / 20"

- 400mts run

- 42 Wall Balls 10 / 6kg

- 42 Cleans 50 / 30kg

- 42 Ball Slams 9 / 6kg -

400mts run

 

 

Friday 22nd November

 

Floor Press 5

SS

Ring Pulls 10 

x5

 

4 Rounds for Time

- 800m run

- 15 power snatches 50/30kg

- 30 ab mats 

 

 

 

Thursday 21st November

 

Overhead Squat 

ss

Jumping Lunges

 

9min AMRAP

80m prowler 80/50 buy in

'Cindy'

5 pull ups

10 press ups

15 air squats

 

 

Wednesday 20th November

 

OPEN GYM

 

 

 

Tuesday 19th November

 

Strict Press 5x5

 

15min Partner Complex:

50/25kg

1 deadlift

 1 power clean

1 power clean + press

1 squat clean + press

* add 5kg for every 30 rounds completed 

 

 

 

Monday 18th November

 

Back Squat + Box Jumps 5x5

 

3 rounds:

1 min wall balls

1 min burpees

1 min toes to bar

1 min slam balls

1 min rest

 

 

Friday 15th November

 

12 minutes 

 

WOD 1 

4 rounds for time:

7 STOH 60/40kg

12 toes to bar

 

WOD 2

3RM hang snatch

 

 

 

Thursday 14th November 

 

Deadlifts and Evil Wheels 6x6

 

17min Partner AMRAP

6 sumo high pulls 60/40kg

8 wall balls 10/6kg

10 ab mat sit ups

*partners then have to  2 minutes to complete a 400m plate overhead carry using the plates from the high pull

*20 burpee punishment if longer than 2 minutes.

 

 

 

Wedensday 13th November

 

OPEN GYM

 

 

Tuesday 12th November

 

Bench Press x6

Pendley Row x6

1min Plank 

x6

 

4 Rounds For Time:

400m Run

10 ring pulls

20 press ups

30 air squats

 

 

 

Monday 11th November

 

Lunges 5 x 10reps

 

“Rememberance Day”

18 min AMRAP:
11 Hang Power Snatch (35kg/25kg)
11 Burpees
11 Thrusters (35kg/25kg)
11 Pull Ups

On the 11th min athletes will pause for 1 full minute in silence out of respect and to remember…

 

 

 

 

Thursday 7th November

 

Proceed through the sequence below completing as many reps as possible in 12 minutes of:

20 Cleans 45/30kg
20 box jump overs 24/20"
20 Cleans 60/40kg
20 box jump overs 24/20"
20 Cleans 75/50kg
20 box jump overs 24/20"
As many cleans as possible at 90/60

Score = total reps.

 

 

Wednesday 6th November

 

OPEN GYM

 

 

 

Tuesday 5th November

 

Push Jerk 5x5

L-sit max hold

 

8min Tabata

Kb swings 24/20kg

press ups

air squat 

 

 

Monday 4th November 

 

5 x front squat

max pull ups

30sec side plank (each side)

x5

 

21 - 15 - 9

Plate GTOH 25/20 kg

Burpee plate jumps

Goblet squats 24/20kg

* buy out 50m lunge with kb

 

 

 

 

Friday 1st November 

 

Kipping masterclass 

 

20min Partner WOD

80m prowler buy in 80/55kg

 

6 deadlifts 120/90kg

8 pull ups

10 press ups 

 

 

 

Thursday 31st October 

 

3rm sqaut cleans

 

Met con

10 wall ball slam balls

400m run

20 wall ball slam balls

300m run

30 wall ball slam balls

200m run

40 wall ball slam balls

100m run 

 

 

 

Wednesday 30th October 

 

OPEN GYM

 

 

 

Tuesday 29th October 

 

Bench Press

SS

Pendley Row

5x5

 

8min AMRAP

6 pull ups

6 ab mats

6 box jumps

6 ab mats

 

 

 

Monday 28th October

 

5 Back Squats

5 Jumping Squats 

10 step ups

1 min plank hold 

x5

 

21 - 15 - 9 

Cleans 60/40kg

kb swings 32/20kg

Press ups 

 

 

 

Friday 25th October

 

Push Press 7x3

SS

Wallclimbs 7x4

 

7min ARMAP

7 kb snatches (each arm) 16/10kg

14 slam balls 9/6kg

 

 

 

Thursday 24th October 

 

80m Prowler Push

SS

Max bar Hold

x5

 

20min partner AMRAP

5 HR press ups

10 thrusters 40/20

5 chest to bar pull ups

100m sprint

 

 

 

Wednesday 23rd October

 

OPEN GYM

 

 

 

Tuesday 22nd October

 

Deadlifts 7sets x 3 reps 

 

6min AMRAP

6 ring pull ups

8 push press 40/25kg

10 ab mat sit ups

 

 

 

Monday 21st October

 

Back Squat 7sets x 3reps

 

21 - 15 - 9

Power clean 60/40kg

burpees

wall balls 10/6kg

 

 

 

Friday 18th October

 

"Eva"

800m run

30 KB swings

30 pull ups 

 

 

 

Thursday 17th October

 

Clean Ladder 

 

14min partner AMRAP

- 10 snatch

- 10 burpee bar jumps

 

 

 

Wednesday 16th October 

 

OPEN GYM 

 

 

 

Tuesday 15th October

 

Split Jerk 3RM

 

15min Partner AMRAP

30 wall balls

100m falmer walk

20 press ups

10 pull ups

 

 

 

Monday 14th October 

 

Back Squat 5x5

 

6 rounds for time: 60/40kg

8 deadlift

6 power cleans

4 push press

200m run

1 minute rest

 

 

 

Friday 11th October

 

Bench Press + Strict Pull ups 4x10

 

2min AMRAP

-wall ball no catch 10/6kg

2min Rest

 

2min AMRAP

-ab mat sit ups

2min Rest

 

2min AMRAP

-push press 20/10kg

2min Rest

 

2min AMRAP

-walking lunge

 

 

Thursday 10th October

 

Deadlifts + Slam Balls 4x10

 

25min partner AMRAP (teams of three)

4 thrusters 60/40kg

6 burpee box jumps

8 toes to bar

 

 

 

Wednesday 9th October

 

OPEN GYM

 

 

 

Tuesday 8th October

 

Push Press 4x10

 

21 - 400m run - 15 - 400m run - 9 - 400m run

- power snatch 50/30kg

- pull ups

 

 

 

Monday 7th October

 

Front Squat 4x10

 

9min AMRAP

9 med ball cleans

9 hand release pull ups

9 russian kb swings

 

 

 

Saturday 5th October 

 

4 rounds for time:

30 walls ball

30 slam balls

30 kb swings

50m walking lunge

 

 

Friday 4th October 

 

Floor press (4x15reps) + Evil Wheels (4x5reps)

 

20min Partner AMRAP

- Deadlifts 120/90kg

- 200m run

 

 

Thursday 3rd October

 

4 rounds of:

30m prowler push

2min rest

5 strict pull ups

2min rest

 

5 rounds for time:

10 slams

10 press ups

10 air squats

10 box jumps

 

 

 

Wednesday 2nd October

 

OPEN GYM

 

 

 

Tuesday 1st October

 

Push Press 4x15

 

8min AMRAP

3 power cleans 80/60

6 burpee bar jumps

9 ab mat sit ups

 

 

 

Monday 30th September

 

Back Squats (4x15)

+ Jumping squats SS (4x8)

 

21-15-9

- kb swings 32/20

- wall balls 10/6

- pull ups

 

 

 

Sunday 29th September

 

'kelly'

5 rounds for time:

400m run

30 box jumps

30 wall balls

 

 

 

Friday 27th September

 

Deadlifts 5 x 5

 

8min AMRAP

- 10 burpees

- 15 ab mat sit ups

 

 

 

Thursday 26th September

 

Prowler pull and push (15m) x 5 

 

16min partner AMRAP

- 6 OH walking lunges 30/17.5kg

- 6 toes to bar

- 6 dynamic press ups

- 100m run

 

 

 

Wednesday 25th September

 

OPEN GYM

 

 

 

Tuesday 24th September

 

Bench Press + Strict Pull Ups 5x5

 

'Grace'

 

 

Monday 23rd September 

 

Back Squat 5x5

 

6min AMRAP

10 kb swing 24/16kg

10 box jumps 24/20in

 

*2 min rest

 

6min AMRAP

10 wall balls 10/6kg

10 slam balls 9/6kg

 

 

 

Friday 20th Spetember

 

Front Squat 5x5

 

5 rounds for time

10 pull ups

10 box jumps

10 slam balls

200m run

 

 

Thursday 19th September

 

Push Press 5x5

 

8min AMRAP

5 ring dips

10 kb swings 24/16kg

20 jumping lunges

 

 

Wednesday 18th September

 

Deadlifts and Evil Wheels 5x5

 

4 rounds for time:

5 hang power cleans 70/40kg

400m run

10 wall balls 10/6kg

rest 1 minute

 

 

Tuesday 17th September

 

20min AMRAP

10 burpees

20 press ups

30 ab mat sit ups

40 air squats

 

 

Monday 16th September

 

Back Squat 4x8

 

'FRAN'

 

 

 

Friday 13th September

 

Bench Press 4x8

 

5 rounds for time

- 20 toes to bar

- 200m run

- 20 push press

- 200m run

 

 

Thursday 12th September

 

Deadlifts and Pull ups (strict) 5x5 

 

15 min Partner AMRAP

5 hang squat cleans 60/40

10 box jumps 24/20

15 slam balls

 

 

Wednesday 11th September

 

OPEN GYM

 

 

Tuesday 10th September

 

Push Press 5x5

 

10 min AMRAP

10 power cleans 60/35

20 double unders 

 

 

 

Monday 9th September

 

Back Squats 5x5

 

8min AMRAP

5 chest to bar pull ups

10 hand release press ups

15 front squats 40/25kg

 

 

 

Saturday 7th September

 

Partner WOD

 

50 toes to bar

 50 double unders R

50 over unders L

100 wall ball bars

20 plate push

20 pull up

 

 

 

Friday 6th September

 

Ground to Overhead 5x5

 

21- 15 - 9 

 

Med ball clean wall balls 10/6kg

KB swings 24/16kg

 

 

 

Thursday 5th September

 

Kipping teckers

 

Partner 3 rounds for time:

*Buy in 80m prowler push 40/25kg

- 400m run

- 50 air squats

- 400m run

- 50 ab mat sit ups

- 400m run

- 32/16 helicopter jumps

 

*must carry pet while 'resting' 10/6kg

*20burpee punishment for:

- kicking a pipe

- dropping pet

- sitting down

- stopping on the run

- constant half reps

not getting over the grass

 

 

Wednesday 4th September

 

OPEN GYM

 

 

 

Tuesday 3rd September

 

Deadlifts + Evil Wheels 5x5

 

6 rouns for time:

2 wall climbs

10 pull ups

20 hand release press ups

 

 

 

Monday 2nd September 

 

Back Squat 5x5

 

10min AMRAP

10 Thrusters 40/25kg

15 slam balls 9/6kg

20 sit ups

 

 

Sunday 1st September

 

OPEN GYM

 

 

 

Saturday 31st August

 

5 rounds for time:

- 20 shoulder to overhead 50/30kg

- 20 wall balls 10/6kg

- 20m bear crawl

- 20 double unders

- 400m run 

 

 

 

Friday 30th August

 

Power Snatch 1rm

 

5 rounds for time:

60m prowler push 20/0

30 russian 24/16

toes to bar

2min rest

*score is amount of toes to bar

 

 

 

Thursday 29th August

 

Back Squats 5x5

 

8min AMRAP

- 15 box jumps 24/20

- 10 wall balls 10/6

5 - ring dips

 

 

Wednesday 28th August

 

OPEN GYM

 

 

Tuesday 27th August

 

Bench Press + Pendley Row 5 x 5

 

6 rounds for time

- 12 ab mat sit ups

- 9 pull ups

- 6 cleans

- 3 press 

 

 

Monday 26th August

 

TEAM WOD

 

 

 

Friday 23rd August

 

Strict Press + Strict Pull up 6 x 4

 

21 - 15 - 9

- Thrusters 45/30

- Burpee Bar Jumps

 

 

Thursday 22nd August

 

Run 5k

 

 

Wednesday 21st August

 

OPEN GYM

KB Class 7-8pm

 

 

Tuesday 20th August

 

Deadlifts and Evil Wheels 5x5

 

15min Partner AMRAP

- 5 pull ups

- 10 push press 50/30kg

- 20 slam balls

 

 

Monday 19th August

 

Front Squat 5x5

 

8min AMRAP

8 press ups

10 med ball cleans

12 ab mat sit ups

 

Friday 16th August

 

Push Press 5 x 5

 

6 rounds for time

- 5 deadlifts  120/90kg

- 10 toes to bar

- 100m run with pet  10/8kg

- 20m bear crawl

1min rest

 

 

Thursday 15th August

 

Back Squats 5 x 5 

 

15min Partner AMRAP

- 2 wall climbs

- 10 burpee wall climbs

 

 

Wednesday 14th August

 

OPEN GYM

 

 

Tuesday 13th August

 

Pendley Row + Bench Press / Floor Press 5 x 5

 

7min AMRAP

- 5 Power Snatch's 60/45kg

- 10 Hand release press ups

- 15 Ab Mat sit ups

 

 

 

Monday 12th August

 

20min Complex

- front lunge x 10

- strict press x 5

- front squat x 5

 

WOD - 'Karen'

150 wall balls

 

 

Friday 9th August

 

Deadlifts 4x8 + L Sits 4x8

 

Met Con - 6 rounds 

 

Prowler Push 40/25 kg

15m run

Prowler Pull

30 slam balls

Remaining 2 min Ab mat sit ups 

 

2 mins to complete 

3 min rest

Score is amount of sit ups

 

 

Thursday 8th August

 

EMOTM for 20 min

- even 5 power cleans 80% 1 rep mak

- odd 5 dynamic press-ups

 

8 min AMRAP

- 5 Thrusters

- 20 double unders

 

 

 

Wednesday 7th August

 

OPEN GYM

 

 

Tuesday 6th August

 

Push Press 4 x 8

Ring Pull 4 x 10

 

21 - 15 - 9

- Box jumps 34/28 inch

- Toes to bar 

 

 

Monday 5th August

 

Back Squat 4x8

 

6 rounds of 

- 10 burpee pull ups

- 10 wall balls

- 20m walking lunge

 

 

 

Friday 2nd August

 

Split Jerks 5x5

 

15 min partner AMRAP

- 6 power clean

- 4 press

- 10 ab mat sit ups

 

 

 

Thursday 1st August

 

4 sets of

Prowlers 40m x DB 

Evil wheels x 5

 

6min AMRAP

6 deadlifts 100/60kg 50% BW

6 box jumps 24/20inch

 

 

 

Wednesday 31st July

 

OPEN GYM

 

Kettlebell 7 - 8 pm

 

 

 

Tuesday 30th July

 

Floor Press and Bent over row 5x5

 

5 rounds for time

- 400m run

- 20 hand release press ups

- 20 slam balls

 

 

 

Monday 29th July

 

Back Squat 5x5

+

Max Strict pull ups

 

WOD 

2 min maxburpees

 

rest

 

21-15-19

Wall ball 11/10ft 10/6kg

KB swings 32/24

 

 

 

Friday 26th July

 

Bench Press

Pendley Row

Evil Wheels

 

400m run

20 kb swings 9/6kg

20 slam balls 9/6kg

400m run

20 press ups

20 GTOH 20/15

400m run

 

 

Thursday 25th July

 

Back Lunges + Box Jumps SS 5x5

 

21-15-9

- toes to bar

- wall balls 11/10ft 

 

 

 

Wednesday 24th July

 

OPEN GYM

 

 

Tuesday 23rd July

 

'Joel 37'

40kg power snatches x 50

2 burpees OTMEM

 

Cindy 10 min 

- 5 pull ups

- 10 press ups

- 15 air squats

 

 

Monday 22nd July

 

Front Squats 5x5

 

8min AMRAP

2 wall climbs

6 hang squat cleans 50/30

10 box jumps 24/20

 

 

 

Sunday 21st July

 

OPEN GYM

 

 

 

Saturday 20th July

 

Prowler Sprtints BW+P

2 min max

 

Car Push

2 min max

 

Karen

 

 

 

Friday 19th July

 

Deadlifts 5x5

 

15 min partner AMRAP

8 front rack walking lunges

40m prowler push

6 chest to bar

 

 

Thursday 18th July

 

Thrusters and Toes to Bar 5x5

 

8 min AMRAP - 2,4,6,8,10,12... etc 

burpees

ab mat sit ups

kb swing

 

 

 

Wednesday 17th July

 

OPEN GYM

 

Kettlebell class 7-8pm

 

 

 

Tuesday 16th July

 

Push Press, Pull up 5x5

L sit 30-60 seconds

 

21 - 400m run - 15 - 400m run - 9

Box jump 24/20

Wall ball 10/6

Slam ball 9/6

 

 

 

Monday 15th July

 

Squats 5x5

 

EMOM for 20mins

even - 5 power cleans

odd - 5 ring dips

 

 

Sunday 14th July

 

OPEN GYM

 

 

Friday 13th July

 

Deadlift + Evil Wheels 5x5

 

7 rounds:

4 wall climbs

6 dynamic press ups

8 toes to bar

 

 

 

Thursday 12th July

 

Back Squat/Overhead Squat

 

7min AMRAP

10 front squats  (40% 1 rep max)

10 burpee bar jumps

 

 

Wednesday 11th July

 

OPEN GYM

 

Kettlebell class 7pm - 8pm

 

 

 

Tuesday 10th July

 

Floor Press 

1 min rest

Strict pull up

1 min rest

3x10

 

WOD - 5 min AMRAP

15 Russian KB Swings

10 Ab mat sit ups

 

2 min rest 

 

5 min AMRAP

Wall balls 10/6 kg

 

*30 seconds plank on no reps

 

 

Monday 9th July 

 

Back squats / Overhead squats 5x5 

 

WOD - 16min partner WOD 

6 squat cleans

8 box jumps

 

*5 burpees on every odd minute

 

 

Sunday 8th July 

 

OPEN GYM

 

 

Saturday 6th July 

 

2 min work 2 min rest

Prowler push x 5

Prowler pull x 5

KB swings 

200m walking lunges 

 

 

Friday 5th July

 

OTMEM 3 x power cleans

 

WOD - 8 rounds

10 med ball press ups

5 toes to bar

 

 

Thursday 4th July

 

WOD - 6 min AMRAP

10 wall balls

10 slam balls

 

Strict Press and Back Lunges 5x5 (SS) 

 

 

Wednesday 3rd July 

 

OPEN GYM 

 

 

Tuesday 2nd July 

 

Deadlift 5x5

 

Partner WOD 15min AMRAP

5 pull ups

10 burpees

15 russian kb swings

+

other partner holds a plank

* 40m prowler push for cheating

 

 

 Monday 1st July

 

Back Squats 5x5

 

8min AMRAP

6 thrusters 50/30 kg

8 box jumps 24/20kg

10 slam ball 9/6kg

 

 

Sunday 30th June

 

OPEN GYM

 

 

Saturday 29th June

 

 

Friday 28th June

 

Pendley Row

1 min rest   5x5

Bench 

 

WOD

400m run

50 wall balls 10/6kg

40 kb swing 24/16 kg

30 ab mats

20 burpees

10 pull ups

400m run

 

 

Thursday 27th June

 

 

 Wednesday 26th June

 

OPEN GYM 

 

 

Tuesday 24th June

 

Deadlift + Press 5x5 

 

7min AMRAP

7 high pulls

7 hand release press ups

7 pull ups

 

Monday 23rd June

 

 Squats 5x5

 

WOD - 20min Partner AMRAP

8 double KB squats 24/20

10 box jumps 30/20

100m sprint

 

 

Sunday 22nd June

 

OPEN GYM

 

 

Saturday 21st June

 

400m run

30 back squat 30/20kg

800m run

40 burpee plate jumps

800m run

40 KB swings 20/16

 400m run

 

 

Friday 20th June

 

Bench  6, KB Swings  8, Lunges 10           x 5

Prowler push, Prowler pull, toes to bar      x 5

 

 

Thursday 19th June

 

Barbara 

5 rounds - rest 3 mins between rounds

 

20 pull ups

30 press ups

40 sit ups

50 air squats

 

 

Wednesday 19th June

 

OPEN GYM

 

 

Tuesday 18th June

 

Deadlifts 4x4

rest 1 min

max strict pull ups x 4

 

WOD - 6 power cleans

3 press

9 ab mat sit ups

 

 

 

Monday 17th June

 

Back squats 4x4

 

WOD - 6 min AMRAP 

box jumps 24/20

kb swings 24/20

 

2min rest 

 

6 min AMRAP

wall balls 10/6

slam balls 9/6

 

 

Sunday 16th June

 

OPEN GYM

 

 

Saturday 15th June

 

50m prowler push 20/0

50 kb swings 20/16

50 jumping pull ups

50 sit ups

50 slam balls 9/6

50 push press 20/10

50 wall balls 10/16

50 burpees

 

 

Friday 14th June

 

Bench

rest   5x5

Prowler

 

WOD - 30kg thrusters + knees to tricep

15-10-5 (2min rest) 12-8-4 (1min rest) 9-6-3

 

 

 

Thursday 13th June

 

GTOH 3 rep max 

 

WOD - 8 minute AMRAP

5 ring pulls

10 press ups

15 air squats

 

 

Wednesday 12th June

 

OPEN GYM

 

 

Tuesday 11th June

 

SS Deadlift + Evil Wheels 5x5 

 

WOD - 9 min AMRAP

6 power snatches

6 chest to  bar

6 over box jumps

 

 

Monday 10th June

 

Back Squats 5x5

 

WOD - 6 rounds

10 goblet squats

10 high pulls

10 swings

20m broad jump

100m sprint

1 min rest  

 

 

Sunday 9th June

 

OPEN GYM

 

 

Saturday 8th June

 

10 body weight squats 

20 body weight deadlifts

30 box jumps 24/20kg

40 wall balls 10/6kg 

50 kb swings 16/10kg

60 press ups

70 push press 20kg

80 slam balls

90 air squats

100m run

 

 

Friday 7th June

 

Bench press (3x8) + Prowler (40mx3)

 

WOD - 6 rounds  15min time cap

10 pull ups

20 ab mat sit ups

30 jumping lunges

 

 

 

Thursday 6th June

 

 Deadlift 3x8

 

WOD - 6 hang squat cleans 

8 box jumps

20m bear crawl 

 

 

 

Wednesday 5th June

 

OPEN GYM

Kettlebell class: 7-8pm

 

 

Tuesday 4th June

 

Push press 4 x 8

 

WOD - 30 burpees

400m run

30 wall balls 10/6kg

400m run

30 burpees

 

 

Monday 3rd June

 

Cindy x3

 

superset Squats and Pull ups 5x5

 

9 min tabata AMRAP 

- KB swing

- air squats

- hand release press ups

 

 

Sunday 2nd June

 

OPEN GYM 

 

 

Saturday 1st June

 

'Kelly' 5 rounds for time

400m run

30 box jumps 24/20in

30 wall balls 10/6kg

 

 

Friday 31st May

 

 Deadlift 

 

Tabata

- high pull

rest 1 min

- wall ball

rest 1 min

- ab mat sit ups

rest 1 min

- burpees

 

 

Thurdsay 30th May

 

SS Bench Press and Pendley Row 5x5 

 

WOD - 6 Chest to bar pull

8 slam balls 9kg

10 press ups

 

 

Wednesday 29th May

 

OPEN GYM 

 

 

Tuesday 28th May 

 

Sqauts 3RM

 

WOD - 5 Thrusters 50/35kg

10 ring rows 

20m walking lunge

 

 

Monday 27th May

 

40min team WOD (each member can only complete the following once, only two members within each team can work at once)

- 400m with pet 10/6kg 2pts

- 15/9 

KB swings 20/16kg + Box jumps 24/20 inch 5pts

- 50 wall balls 10/6kg 3pts

- 100 slam balls 3pts

- 50 burpee pull ups 7pts 

- 50 jump squats 3pts

- Cindy 3 rounds 5pts 

- 50 GHDs 4pts

- 15/9 FRAN 5pts

- 1600m run 8pts

 

 

Sunday 26th May 

 

OPEN GYM

 

 

Saturday 25th May

 

'CANDY'

 

 

Friday 24th May 

 

Front Squat 3 x 7

 

WOD - 8 minute AMRAP

3 toes to bar

3 pull ups 

10 kb snatches 20/16kg

10 press ups 

 

 

Thursday 23rd May

 

Press 5x5 

 

WOD - 21- Run 400m - 15 - Run 400m - 9

Wall ball burpees 10/6kg

Sumo high pulls 40/30 kg 

 

 

Wedneday 22nd May 

 

OPEN GYM 

 

 

Tuesday 21st May

 

Deadlift 5x5 + Evil Wheels

 

WOD - 8 rounds, 1 minute rest between rounds

3 power snatch 60/50kg

6 box jumps 38/30in

100m sprint 

 

 

Monday 20th May 

 

Back Squat 

 

WOD - 10 minute AMRAP 

10 thrusters 40/25kg

15 slam balls 6/9kg

20 sit ups 

 

 

Sunday 19th May

 

OPEN GYM 

 

 

Saturday 18th May

  

 

Friday 17th May 

 

Back Squat 3 on the minute (10minutes)

 

WOD - 80 kg prowler

12 - 10 - 8

greound to overhead

chest to bars 

ab mat st ups

400m run 

 

 

Thursday 16th May 

 

Bench and Pendley Row

 

WOD - 3 rounds for time

22 kb swings 

22 box jumps

22 burpees

22 wall balls 

 

 

Wednesday 15th May

 

OPEN GYM

 

 

Tuesday 14th May

 

Weighted ring dips and ring pulls

 

WOD - Deadlift 120/90kg

Double Unders 

 

 

Monday 13th May 

 

Snatch

 

WOD - 10 power snatch

10  one arm russian swings

10 slam balls

 

 

Sunday 12th May

 

OPEN GYM

 

 

Saturday 11th May

 

Strong Man Shit

 

WOD - 1 minute per station, 3rounds

- Wall ball 10/6 kg

- Deadlift high sumo pull

- Box Jump 

- Push press 35/25kg

- row/plate push 

- rest 

 

 

Friday 10th May

 

Strength - Press 5x5 

 

WOD - 10 min AMRAP

2 x Wall clim

12 KB swings 

22  sqauts 

 

 

Thursday 9th May

 

Strength - Deadlift teckers/strength 

 

WOD - 6 deadlift

6 burpee box jumps 30/24"

6 wall balls 10 kg/10 ft

 

 

Wednesday 8th May 

 

OPEN GYM

 

 

Tuesday 7th May

 

Strength - Back Squats 5x5

 

WOD - 3 rounds for time

5 strict pull ups

10 press ups

15 slam balls

400m run

5 strict pull ups

10 press ups

15 slam balls

400m run 

 

 

 

Monday 6th May

 

WOD - CrossFit606 style 'WHITTEN' 5 rounds for time (partner WOD)

22 KB swings

22 box jumps

walking lunge 100m

22 burpees

22 wall balls 

 

 

Sunday 5th May

 

OPEN GYM 

 

 

Saturday 4th May

 

Skills - Skinning the cat

 

WOD - 'Barbara' - 3 mins rest per sound, 5 rounds 

20 pull ups

30 press ups

40 sit ups

50 squats 

 

 

Friday 3rd May

 

Strength - Power Cleans 3RM 

 

WOD - 9 minute AMRAP

3 Hang cleans

6 Pull ups

9 Ring dips 

 

 

 Thursday 2nd May

 

Strength - Front Squat 5x5

1 minute rest

Bench Press 5x5

 

WOD - 21-15-9

Thruster 40/30kg

Burpee Bar Jump

 

 

Tuesday 30th April 

 

Strength - Deadlifts 5x5

 

WOD - 8 Rounds, 1 minute rest per round

10 box jumps 30/24

100m sprint 

12 toes to bar 

 

Monday 29th April

 

Strength - Squat and Press 3x5

 

WOD -

Plate Push 20/10kg 

 

5 rounds, 10 reps of

- Wall ball 8/6kg

- Push press 35/25kg

- Ring rows 

 

Plate Push 20/10kg

 

 

Monday

CrossFit Class6:30am-7:30am

CrossFit Class 12pm-1pm

Open Gym 1pm-6pm
CrossFit Class 5:30pm-6:30pm
CrossFit Class 6:30pm-7:30pm

CrossFit Beginners 7:30-8:30pm

 

Tuesday

CrossFit Class6:30am-7:30am

CrossFit Class 12pm-1pm

Open Gym 1pm-6pm
CrossFit Class 5:30pm-6:30pm
CrossFit Class 6:30pm-7:30pm

CrossFit Beginners 7:30-8:30pm

               
Wednesday

CrossFit Class 6:30am-7:30am 

CrossFit Class 12pm-1pm

Open Gym  1pm-6pm

CrossFit Circuit 6pm-7pm

CrossFit Circuit  7pm-8pm

 

 

Thursday

CrossFit Class6:30am-7:30am

CrossFit Class 12pm-1pm

Open Gym 1pm-6pm
CrossFit Endurance 5:30pm-6:30pm
CrossFit Class 6:30pm-7:30pm

CrossFit Beginners 7:30-8:30pm



Friday

CrossFit Class6:30am-7:30am

CrossFit Class 12pm-1pm

Open Gym 1pm-6pm
CrossFit Class 5:30pm-6:30pm
CrossFit Class 6:30pm-7:30pm

 

Saturday

CrossFit Circuit 10am-11am

Open Gym 11am-1pm



Sunday

Open Gym 11am-1pm

CrossFit606

Unit 4E,

Euroway Trading Estate,  

Bradford,

BD4 6SG

 

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