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Our weekly members update

Weekly WODs – Monday 30th of November to Sunday 6th of December

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Monday

Monday

For 20 minutes (8 rounds)
Tabata
1 hang squat clean (alternating db or kb tater)
2 Moutain climber
3 v – sit
4 – thruster (both hand on bell)
5 – In outs or shuttle sprints

Tuesday

15 min AMRAP

60 Doube unders
12 DB Deadlifts each side
9 HPC each side
6 STOH each side

Wednesday

20min EMOM
1 – tempo press ups
2 – temp squats
3 – tempo split lunge each side
4 – plank hold
5 – Rest

Thursday

100 buprees for time
EMOM 14 jump lunges

Friday

4 rounds of:

3 mins on 1 min off

6 DB Squats R
6 DB squats L
4 Thrusters R
4 Thrusters L
2 Devils Press R
2 Devils press L

Saturday

For time:
150 Bunny hops
80 Air Squats
60 DB Hang Snatch
40 Pistols
60 DB hang clean and Jerk
80 Air squats
150 bunny hops

Weekly WODs – Monday 30th of November to Sunday 6th of December Read More »

Weekly Workouts 23rd November to 29th November

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Live WODs

Monday

15 minute AMRAP 

12 Burpees 
12 Cossack squats 
12 DB Push Press (each side) 

Rest 2 minutes 

Core work 

3 sets of : 
30 seconds side plank 
30 Seconds Russian Twists 
30 second side plank 

Tuesday

5 rounds of: 

3 minutes on / 1 minute off 

12 Air squats 
12 DB hang clean and jerk or Press ups and twists 
12 In and outs 

Wednesday 

24 min EMOM 

1) 60 Double unders 
2) Bear Crawl 
3) Thrusters or Down up + Squat Jump
4) Rest 

Thursday 

4 sets of: 

10 Bulgarian Split squats each leg  
15- 20  Press ups 
10 SIngle leg Deadlifts 
20-30 Tricep Dips 

Friday 

5 rounds of: 

1 min – DB squats
1 min – plank march
1 min – DB step ups 
1 min – shuttle sprints / mountain climbers
1min Rest 

Saturday 

For time – 

21 – 15 – 9 
Sumo Deadlift high pulls (each side) 
kcals or burpees over DB 

rest 5 then 

9 – 15 – 21 

DB squat cleans (each side) 
kcals or burpees over DB 

Weekly Workouts 23rd November to 29th November Read More »

Weekly Workouts – 28th Sept 2020 to 4th October 2020

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WODs

Monday 

Power Clean 
5 sets of 3 reps

B) 
12 minutes of EMOM: 
5 burpee box jumps
1 Power clean 

Tuesday

50-40-30-20-10
Calories
Dumbbell Thrusters (singe arm,split between sides)

Wednesday 

A) 
Deadlift
5 x 5 (3 seconds down) 

B) 
10 min for quality
10 Bent over Rows
:30 side plank/side
20 – Reverse flys 

Thursday 

For 20 minutes:
5 dumbbell hang power snatch
5 overhead lunge
10 press ups
10 dumbbell hang power snatch
10 overhead lunge
10 press ups
15 dumbbell hang power snatch
15 overhead lunge
10 press ups

Friday 

A) 
Front Squat 
3 x 8 

B) 
For time: 4 rounds 
35 Calories
35 Barbell hang clean and jerks 

Saturday 

up in 2s for all movements
@ 0
Death by devils press
@ 10
death by cals
@ 20
death by hollow rock

Sunday 

2 rounds of: 

400m 
Rest 2 minutes
800m 
Rest 2 minutes
1200m 
Rest 2 minutes 

Weekly Workouts – 28th Sept 2020 to 4th October 2020 Read More »

Weekly WODs – 14th September to 20th September 2020

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Monday 

‘Jack’
20min AMRAP
10 push press
10 KB Swings
10 Box Jumps

Tuesday

A)
4 x 8 tempo single arm Front squats

B)
4 rounds
12 underhand bent over rows
8-12 Single arm Floor press

C)
Tabate hollow hold

Wednesday

EMOM 8 mins
1 Clean Pull
1 Power clean
1 hang power clean

Rest 2mins

EMOM 8 mins 
2 Power clean
1 hang power clean

Thursday

A)
3 sets
10 Bulgarian split squats each side
20 glute bridges

B)
500m Row 30 burpees

Friday

40minute Row/Run/Ski

Saturday

25 Min AMRAP
30 kcals
20 air squats
20 press ups
20 empty bar thrusters

Sunday

“Base Conditioning”

Every 3 minutes x 8
Either
Run – 400m
Row – 500/400m
Ski – 500/400m
(cap 2minutes each interval)

Weekly WODs – 14th September to 20th September 2020 Read More »