fbpx

Monday 1st November

By |2021-10-31T11:01:42+00:00October 31st, 2021|Workout Of the Day|

Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds

Metcon:-
10 min AMRAP
6 Power cleans 80/55kg
8 Front squat 80/55kg
10 Toes to bar

Comments Off on Monday 1st November

Saturday 30th October

By |2021-10-24T19:16:55+00:00October 29th, 2021|Workout Of the Day|

Strength:-
E2MOM for 12 minutes (6 sets)
1 Snatch pull + 2 Squat Snatch

3 x 5 Dips or weighted dips

Pairs Halloween Special

The Wall ball is your Pumpkin – love it for the whole duration of the wod :-)
The reps are YGIG and the wallball must be held by the non moving partner throughout the duration of the wod (when it isn’t being used)

3 rounds
10 Snatch (power) 45/30kg
31 Pull ups
10 Overhead Squat 45/30kg
31 Over the bar burpees
10 Kettlebell swings 24/16kg
31 Y Ring rows

After each round, you must perform 20 spooky partner wallballs

 

Comments Off on Saturday 30th October

Friday 29th October

By |2021-10-24T09:49:57+00:00October 28th, 2021|Workout Of the Day|

Strength:-
15 minutues spent on Gymnastics skill:-
Choose either Pull up / Toes to Bar work OR handstand work

Metcon:-
14 min altnerating EMOM
1 – 3+ muscle ups or 8 C2B
2 – 10 KB Squat Cleans 2×20/12kg

Comments Off on Friday 29th October

Tuesday 26th October

By |2021-10-24T09:47:56+00:00October 25th, 2021|Workout Of the Day|

Strength:-
3 Sets of 2 Push Press + 2 Split Jerk building in weight
Then
Split Jerk 3,3,2,2,2 every 90 seconds

Metcon:-
12 min AMRAP
21-15-9
Deadlift 65/45kg
Pull ups

15-12-9
Front Squats 65/45kg
Chest to Bar

12-9-6
STOH 65/45kg
Bar Muscle ups

Comments Off on Tuesday 26th October

Monday 25th October

By |2021-10-24T09:47:14+00:00October 24th, 2021|Workout Of the Day|

Strength:-
5 x 2-3 Rope climbs
3 x 5 Strict HSPU (plus deficit for advanced)

Metcon:-
6 rounds every 4 minutes complete:-
3 Power Clean and Jerks 75/55kg
10 Box Jumps 24/20″
200m row

Comments Off on Monday 25th October

Saturday 23rd October

By |2021-10-17T10:38:59+00:00October 22nd, 2021|Workout Of the Day|

Strength:-
15 minutues spent on Gymnastics skill:-
Choose either Pull up / Toes to Bar work OR handstand work

Pairs Metcon:-
In a pair complete YGIG:-
30 Squat Clean & Jerks 70/50kg
into
30 Chest to Bar pull ups
30 Burpees over the bar
30 Med ball situps
30 DB snatch
into
800m Run (together)

Comments Off on Saturday 23rd October
Go to Top