Wednesday 1st December 2021
Complete 1 set every 1:30 of: 5-3-3-1-1-1 Overhead Squat Nancy 5 Rounds for time of: Run 400m 15 Overhead Squats 42.5kg/30kg
Tuesday 30th November 2021
Complete 1 set every 2:00 of: 6x4 Strict Press -Add 2.5kg from last week or 75% + 7.5kg 4 Rounds, each for time of: (18min CAP) 28...
Monday 29th November 2021
12mins to find 1RM Back Squat Test WOD EMOM for as long as possible: Power Cleans 42.5kg/30kg Lateral Burpees over the barbell 1 rep of...
Saturday 27th November 2021
Partner WOD AMRAP in 8mins of: 9 Synchro Wallballs 20/14lb 9 Synchro Burpees 15 Synchro Wallballs 15 Synchro Burpees 21 Synchro Wallballs...
Friday 26th November 2021
Complete 1 set every 2:00 of: 6x4 Strict Press -Add 2.5kg from last week or 75% + 5kg 3 Rounds for time of: 100 Double Unders 20...
Thursday 25th November 2021
EMOM for 15mins of: Min 1: 1 Power Snatch, increasing weight Min 2 & 3: Practice a gymnastics movement of your choice WOD: "Open 16.3"...
Wednesday 24th November 2021
Complete 1 set every 2:00 of: 4x4 Deadlift -Add 2.5-5kg from last week or 80% + 5-10kg 7 Rounds for time of: 8 Russian KB Swings 8 Toes...
Tuesday 23rd November 2021
Complete 1 set every 2:30 of: 2x2 Back Squat, 100% AMRAP in 12mins of: 3 Strict Pull-ups 3 Wall Walks 6 Strict Pull-ups 3 Wall Walks 9...
Monday 22nd November 2021
Complete 6 sets every 1:30 of: 2 Clean & Jerks (Power Clean & Push Jerk) -Increase weight each set For time: Run 1200m 10 Clean & Jerks...
Saturday 20th November 2021
EMOM for 10 min: Min 1: 30-45 sec L Hang (or L sit on floor) Min 2: 1 Power Clean (increase weight each time) 6 rounds for time: Machine...