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About alex

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So far alex has created 2730 blog entries.

Tuesday 24th March

By |2020-03-22T16:06:54+00:00March 23rd, 2020|Uncategorized|

5 x 3 min AMRAP’s
3 min AMRAP
12 Burpees
6 situps
1 min rest
3 min AMRAP
12 Squat thrusts
6 Walkouts
1 min rest
3 min AMRAP
12 Reverse goblet lunges
6 Chair dips
1 min rest
3 min AMRAP
12 Step ups
6 Broad jumps 1 jump forward (2 steps back)
1 min rest
3 min AMRAP
12 Glute Bridges
6/6 Split Squats

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Wednesday 18th March

By |2020-03-17T22:39:18+00:00March 17th, 2020|Uncategorized|

Strength:
Clean + front squat + jerk 5×2

Met Con:
21,15,9
Snatch 50/35kg
Chest to bar pull ups

Home workout:

For those that can’t make it to the gym, we’re making a home workout stream available for you to keep your fitness up. There will be more to come on this. It’s available as a stream on Boxmate (top left) and you can log scores etc.

5 rounds
30 sec jogging on the spot
20 alt forward lunges
5 burpees
10 air squats

10-20-30-20-10
Walking lunges (if weight available hold single weight, tin of beans or a DB/KB)
Squat thrusts (low impact stepped mountain climbers)
Push ups

Rest 5 mins

Tabata 8 rounds (4 mins)
20 secs on, 10 secs off
Crunches
Flutters
Alternate between each

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Thursday 12th March

By |2020-03-06T16:33:04+00:00March 11th, 2020|Uncategorized|

Strength:
Clean + front squat + jerk 5×2

Met Con:
20 min AMRAP
9 KB deadlifts 2×32/24kg
6 burpee box jumps 24/20”
3 muscle ups

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Friday 6th March

By |2020-01-20T18:29:10+00:00March 5th, 2020|Uncategorized|

Strength:
Clean + front squat + jerk 5×2

Met Con:
50 thrusters
* on the min 10 chest to bar pull ups

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Saturday 29th February

By |2020-02-28T14:04:07+00:00February 28th, 2020|Uncategorized|

Strength:
Clean + front squat + jerk 5×2

Met Con:
500m Row
30 KB Push Press 24/16
30 Pull ups
30 Burpees
30 KB swings 28/20kg
30 Situps
30 Wall balls
0.75m Bike

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Friday 28th February

By |2020-02-04T13:53:08+00:00February 27th, 2020|Uncategorized|

Strength:
5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps
Tabata hollow / dish hold then arch / superman hold

Met Con:
20 min AMRAP
3 wall climbs
5 dips
7 toes to bar
9 box jumps 24/20″

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Thursday 27th February

By |2020-02-04T14:03:05+00:00February 26th, 2020|Uncategorized|

Strength:
5 x 10 back rack forward lunge

Met Con:
30 squat cleans for time 65/45kg
*On the min including the first perform 5 stoh 65/45kg

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Wednesday 26th February

By |2020-02-04T12:50:09+00:00February 25th, 2020|Uncategorized|

Strength:
3 x max C2B pull ups then, 3 x max chin over the bar holds (supinated grip) or over ring holds

Met Con:
3 rds
20 pull ups
20 dips
20 squats
800m run

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Tuesday 25th February

By |2020-02-04T13:48:48+00:00February 24th, 2020|Uncategorized|

Strength:
Deadlift 5×10

Met Con:
6 rds
10 DB thrusters 2×22.5/15kg
1 length lunge walk 1×32/24kg
10 toes to bar
1 length lunge walk 1×32/24kg
* KB to be held At the chest or above.

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Monday 24th February

By |2020-02-24T14:22:40+00:00February 23rd, 2020|Uncategorized|

Strength:
Strict press 3×8

Met Con:
Adam’s Birthday WOD

44 cal row buy in
Into 2 rounds
24 KB swings 28/20kg
400m run
24 pull ups
400m run
24 burpees
Then 44 cal row buy out

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