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Monday 30th January

By |2023-01-29T19:41:53+00:00January 29th, 2023|Workout Of the Day|

Strength:-
Strict press 3×5 all sets at 80%+
Hang to L sit 3 x 10

“Metcon:- Chipper
800m Row
20 Box jumps 24/20
20 KB Push Press 2×24/16kg
20 Burpee Box jumps 24/20
20 KB clean 2×24/16kg
20 Box jump overs 24/20
20 KB Front rack squat 2×24/16kg
20 KB Box step ups 2×24/16kg
20 KB Deadlifts 2×24/16kg
800m Row”

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Saturday 28th January

By |2023-01-27T19:54:49+00:00January 28th, 2023|Workout Of the Day|

Strength:-
6 x 1 snatch complex increasing in weight, start at 50% and build
Snatch pull + hang squat snatch+ Squat Snatch

Pairs Metcon:-
Relay style, Partner 1 completes, part A then partner 2
Run 400m as a pair
Part A – 18 Thrusters 40/30kg + 21 Pull ups
Run 400m as a pair
Part B – 15 Front squats 40/30kg + 21 T2B
Run 400m as a pair
Part C – 12 Power Snatch 40/30kg + 21 HSPU

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Friday 27th January

By |2023-01-24T21:29:33+00:00January 26th, 2023|Workout Of the Day|

Strength:-
Pull, Push, Pistol
E2MOM 3 x Max kipping T2B, if over 8 reps add weight
Rest 2 mins
E2MOM 3 x Max strict HSPU, if over 8 reps add deficit
Rest
Then 6 mins to complete 3 x 12 pistols each leg

Metcon:-
9 Clean & Jerk 70/45kg
9 BMU
7 Clean & Jerk 85/55kg
7 BMU
5 Clean & Jerk 100/65kg
5 BMU
3 Clean & Jerk 115/75kg
3 BMU
1 Clean & Jerk 130kg/85kg
1 BMU

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Tuesday 24th January

By |2023-01-23T18:48:12+00:00January 23rd, 2023|Workout Of the Day|

Strength:-
Strict press 3×5 all sets at 80%+
Hang to L sit 3 x 10

Metcon:-
5 rounds
500/400m Row
15 Overhead squats 42.5/30kg
15 Pull ups
*There is enough time to share rowers

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Monday 22nd January

By |2023-01-22T16:24:27+00:00January 22nd, 2023|Workout Of the Day|

Strength:-
Front Squat 4-4-4-3-3-3

Metcon:-
4 rounds of The Chief
Max rounds in 3 minutes of:
3 Power Cleans, 60/42.5kg
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles

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