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Thursday 31st December

By |2020-12-29T18:20:52+00:00December 30th, 2020|Uncategorized|

Kerrie Modified:-
10 Rounds for Time
25 Ankle Tap Star Jumps
5 Burpees
20 Sit-Ups
15 Push-Ups
25 Ankle Tap Star Jumps
Rest 1 minutes
Wear a Weight Vest if you have one (20/14 lb)

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Wednesday 30th December

By |2020-12-30T08:54:40+00:00December 29th, 2020|Uncategorized|

TGU’S
3 rounds of 3-5 reps each side
TGU’S
3 rounds of 3-5 reps each side

5 Rounds For Time:
15 Double Dumbbell Power Cleans
10 Lateral Dumbbell Burpees

Rest 2 mins
5 rounds for time
30 Mountain climbers
12 Regional lunges

Core finisher

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Tuesday 29th December

By |2020-12-29T18:15:28+00:00December 28th, 2020|Uncategorized|

Strength:-
Every 90 sec x 9 min
5 Strict Press, 5 Push Press, 5 Push Jerks

Metcon:-
Every 2 min x 14 min
8 Strict HSPU / Inverted Push ups
16 Goblet Squats
24 Double Unders / Single Unders

Every 90 seconds for 4 rounds
10 V-ups
10 secs hollow hold
10 hollow rocks
10 secs hollow hold

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Monday 28th December

By |2020-12-29T18:13:27+00:00December 27th, 2020|Uncategorized|

Strength alternating EMOM for 8 minutes
5 – 8 Seated press
8-12 Tricep dips

In a virtual pair complete as many rounds as possible in 20 mins of:
10 YGIG burpees
8 Dumbbell Thrusters (8 each)
6 Kettlebell Swings (6 each)
5 V-ups (5 each)
4 Kettlebell Goblet Squats (4 each)
2 HSPU (2 each)
Only 1 person in the pair can move at a time.

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Wednesday 24th December

By |2020-12-29T18:09:19+00:00December 23rd, 2020|Uncategorized|

Christmas Eve members collaborative Wod
3 rounds
25 KB Swings
25 Burpees
25 Snatch
25 V-ups
25 Power Cleans
25 Squat thrusts
25 Push Press
*Double or Single arm

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Wednesday 23rd December

By |2020-12-21T22:15:30+00:00December 22nd, 2020|Uncategorized|

EMOM x 8 min

5 Situps

10 Press Ups

15 Squats

 

 

Metcon 1

AMRAP 8 min

16 Alt Weighted Lunges

12 American Swings

8 Reverse Burpees

 

Rest 3 minutes

 

Metcon 2

3 Rounds for Time

100 DU’s or 100 Single Unders or pretend skips

20 Hang Snatch (10 each arm)

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Tuesday 22nd December

By |2020-12-21T22:13:26+00:00December 21st, 2020|Uncategorized|

Strength:-

Every 2 min x 12 min

10 Bulgarian Split Squat Each Leg

 

Then:-

3 x 20 Reverse Snow Angels

 

Metcon:-

AMRAP 12 min

12 Squat Jumps

9 Swings

6 V – Sits

40 High Knees

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Monday 21st December

By |2020-12-21T22:11:36+00:00December 21st, 2020|Uncategorized|

The return of the home workouts!

2020-12-14 (Home Workouts)

Strength:-Push ups

 

AMRAP 60 secs max push ups

REST 3 mins

Then complete 200% of the AMRAP for time

 

 

Metcon:- 15 min AMRAP

18 Double Unders

15 Dumbbell Goblet Squats

12 Alternating Dumbbell Snatches

9 Dumbbell Weighted Sit-ups

 

Core:-

 

4 rounds

10 sec dish hold

10 V-ups

10 dish rocks

10 scissors in dish

Rest 1 minute between rounds

 

 

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