Thursday 31st December
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)
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)
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
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
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.
Merry Christmas Everyone! We’re closed till the 28th.
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
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)
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
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