fbpx

Wednesday 26th January

By |2022-01-22T20:37:52+00:00January 25th, 2022|Uncategorized|

Strength:-
3 x 3-5 Muscle up (bar or ring) Strict or kipping
3 x 10 Strict Toes to Bar

Metcon:-
3 rounds
50 DU’s
7 Thrusters 60/40kg
15 T2B

Rest 2 mins then complete 3 rounds FT

15 KB swings 32/24kg
15 Box jumps

Comments Off on Wednesday 26th January

Tuesday 25th January

By |2022-01-22T20:36:43+00:00January 24th, 2022|Uncategorized|

Strength:-
3 rounds
1 length of oh lunge + 1 length front rack lunge + 1 length back rack lunge

Metcon:-
4 rounds
20 KB goblet squat 24/16kg
15 Pull ups
10 V-ups

Comments Off on Tuesday 25th January

Monday 24th January

By |2022-01-23T21:22:06+00:00January 23rd, 2022|Uncategorized|

Strength:-
3 x 5 Strict hspu or Deficit hspu
3 x 6 High box jumps (use plates if necessary, build confidence, get more explosive)


Metcon:-
20 min AMRAP
30/24 cal row or ski or 21/17 cal bike
10 hang power cleans 50/35kg
12 Ring dips *scale to box dips for beginners if not enough sets of rings
14 Situps

*pair with someone who moves at a similar speed

Comments Off on Monday 24th January

Saturday 22nd January

By |2022-01-15T18:29:28+00:00January 21st, 2022|Uncategorized|

Strength:-
5 x 5 Strict Press
3 x 5 Strict or Weighted Pull ups

Jose Birthday Partner WOD
Chipper
400m Run Partner 1 500m/400m Row Partner 2
29 Pull ups
29 Power Cleans 60/40kg
400m Run Partner 2 500m/400m Row Partner 1
29 Toes to Bar
29 Front Squats 60/40kg
Both Run 400m together
Both Row 250m each
* Cannot start reps until both partners have completed the row and run

Comments Off on Saturday 22nd January

Thursday 20th January

By |2022-01-15T18:28:00+00:00January 19th, 2022|Uncategorized|

Strength:-
3 x 3-5 Muscle up (bar or ring) Strict or kipping
3 x 10 Strict Toes to Bar

Metcon:-
500m Row
15 Burpee Box jumps
3 Rope Climbs
500m Row
15 Burpee Box jumps
3 Rope Climbs
500m Row
15 Burpee Box jumps
3 Rope Climbs

Comments Off on Thursday 20th January
Go to Top