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Tuesday 1st December

By |2020-11-30T08:01:06+00:00November 30th, 2020|Uncategorized|

Strength:-

3 sets 5 – 8 Single leg RDL’s
Then
5 x 8-12 Squat (Back/ Front / Goblet) or tempo if bodyweight

Metcon:-
18 – 15 – 12 – 9 – 6 – 3
DB Thrusters
Situps
(Perform 1 Wall Walk between rounds)

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Saturday 28th November

By |2020-11-24T18:17:09+00:00November 27th, 2020|Uncategorized|

10 min Alt EMOM
1 – 15 KB swings
2 – 12 Regional lunge

AMRAP for 20 mins.
10 single arm squat cleans & Jerk (Right)
20 DU’s / or 10 ankle tap star jumps
10 single arm squat cleans & Jerk (Left)
Partner – rests :-)

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Friday 27th November

By |2020-11-24T18:14:32+00:00November 26th, 2020|Uncategorized|

NHS Wod – 


12 rounds (1 for each hour of a standard shift)
5 HSPU (swap for 10 push ups)
7 Devils Press (swap for 14 burpees)
19 Weighted squats, max 42.5 / 30kg (swap for 38 air squats)
48 DU’s (swap for 48 singles or 48 star jumps)

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Monday 23rd November

By |2020-11-22T11:12:48+00:00November 22nd, 2020|Uncategorized|

Strength:- 5 x 5-8 Strict press

Metcon:- 16 min EMOM
45 seconds work 15 seconds rest
1 – Regional lunge (or single arm overhead lunge)
2 – Side Plank reach throughs
3 – Burpee Tuck Jumps
4 – Box Step ups (with weight in goblet position)

Core Finisher

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