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Monday 12th April

By |2021-04-11T15:27:12+00:00April 11th, 2021|Uncategorized|

Strength:-

Spend 10 minutes building to 80%
Then
E2MOM for 10 minutes (5 sets)
5 X Back squat at 80%

 

Metcon – Emma’s Birthday Wod

360m Row/bike/ski/run buy in
4 rounds
4 Chest to bar pull ups
12 Thrusters 45/30kg
32 KB swings 24/20kg
Then 360m Row/bike/ski/run buy out
RX:-wearing 10kg weighted vest

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Saturday 10th April

By |2021-04-09T12:09:35+00:00April 9th, 2021|Uncategorized|

Tabata (20 seconds on / 10 seconds off) 4 times through (8 minutes)
Air Squats
Push ups
Side Plank hip drops Left
Side Plank hip drops Right

Parnter Metcon:-
Only 1 partner moving at once, split reps how you like (both run)

4 rounds
40 Jumping Lunges
40 Sprawls
40 Piked HSPU
40 Squat thrusts
200m run

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Friday 9th April

By |2021-04-08T16:08:08+00:00April 8th, 2021|Uncategorized|

Strength:-
Gymnastics Strength:-
15 min EMOM
1 – 3 wall walks
2 – 6 down ups + 6-10 perfect V-ups
3 – 3 reverse burpees + 8- 12 alternating pistols

Metcon:-
20 minute EMOM, 50 secs on 10 secs tranisition
1 – Air Squats
2 – Russian twist sit up
3 – Push ups
4 – Ankle tap star jumps
5 – Rest

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Thursday 8th April

By |2021-04-03T13:57:39+00:00April 7th, 2021|Uncategorized|

Strength:-
5 x 8-12 DB / KB or Barbell Z Press

Metcon:-
3 Rounds:
15 Double Dumbbell Front Squats
30 Double Unders / 30 single unders + 8 tuck jumps

1 minute rest

3 Rounds:
15 Double Dumbbell Thrusters
30 Double Unders / 30 single unders + 8 tuck jumps

1 minute rest

3 Rounds:
15 Double Dumbbell Hang Squat Clean Thrusters
30 Double Unders / 30 single unders + 8 tuck jumps

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Wednesday 7th April

By |2021-04-03T13:56:36+00:00April 6th, 2021|Uncategorized|

Strength:-
Every 2 mins for 10 mins
6-10 Squat cleans / DB / KB or Barbell

12 minute AMRAP
15 Lateral Squat Jumps Over DB’s
12 DB or KB Deadlifts
9 Burpees

Core finisher

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Tuesday 6th April

By |2021-04-03T13:56:04+00:00April 5th, 2021|Uncategorized|

Strength:-
12 min Alternating EMOM
1 – Max HSPU (work on your weakness, can be strict or kipping, piked or inverted)
2 – Max Double Unders

30-20-10
30 reps of each in round 1, then 20 reps of each in round 2, 10 reps of each in round 3
Single arm KB Russian Swings Left
Single Arm KB / DB Clean & Jerk Left
Alternating arm Renegade rows
Single Arm KB / DB Clean & Jerk Right
Single arm KB Russian Swings Right

Core:-
100 situps, every time you break perform 5 knees to chest situps

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Monday 5th April

By |2021-04-03T13:54:27+00:00April 4th, 2021|Uncategorized|

Strength:-
3 sets of single leg RDL’s x 12 reps on each leg

Metcon:-
5 rounds
400m run
20 KB swings 24/16kg
10 devils press 2 x 22.5kg / 2 x 15kg

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Saturday 3rd April

By |2021-03-30T19:58:52+00:00April 2nd, 2021|Uncategorized|

Reps shared in pairs (both run)
For Time:
100 Air Squats
100 KB Swings
Run 400m
80 Front rack double / single reverse lunges
80 GTOH (DB snatch, plate GTOH or Clean & Jerk)
Run 400m
60 Situps
60 Push Press
Run 400m
40 Push ups
40 Power Cleans
Run 400m
20 Synchronised Burpees

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