Friday 1 July

DT

5 rounds of
12 x Deadlift (70kg/40kg)
9 x Hang power clean (70/40)
6 x Push jerk (70/40)

Results:

Thursday 30 June

15 AMRAP:

1 x Rope Climb
10 x Ring Dips
20 x Wall Ball Shots

Results:

Wednesday 29 June

Squat Clean

2-2-2-2-2-2-2

Followed by :

THE BLEEP TEST!!

Results:

Tuesday 28 June

Row 42 Calories
42 x Push Ups
42 x Sumo Deadlift High Pull (40/30)
42 x Push Press (50/30)
42 x Deadlifts (100/80)
42 x Push Press
42 x SDHP
42 x Push Ups
Row 42 Calories

Results:

Monday 27 June

Tabata Something Else

32 consecutive Tabata intervals

(20sec on-10sec rest) of;

8 x Pull ups
8 x Push ups
8 x Sit ups
8 x Squats

Score total reps for all rounds.

Results:

Sunday 26 June

For time

Row 500m
25x Pull-ups
20x KB swings (53#/36#)
15x Overhead squats (75#/55#)
10x Burpees
Run 400m
10x Burpees
15x Overhead squats (75#/55#)
20x KB swings (53#/36#)
25x Pull-ups
Row 500m

Results for todays workout.

Friday 24 June

Three rounds for time of:

50 Double-unders
25 Wallball "2-fer-1s", 20 pound ball

Results

Thursday 23 June

Back Squat

3-3-3-3-3-3-3

Wednesday 22 June

Filthy Fifty

50 x Box Jumps
50 x Jumping Pull Ups
50 x Kettle Bell Swings
50 x Lunges (25/leg with 20kg)
50 x K2E's
50 x Push Press (20kg)
50 x Back Extensions
50 x Wall Ball Squats
50 x Burpees
50 x Double Unders

Results:

Tuesday 21st June

For time:

100/70kg Deadlift, 21 reps
50 Squats
60/30 kg Push press, 21 reps
100/70kg Deadlift, 15 reps
50 Squats
60/30 kg Push press, 15 reps
100/70kg Deadlift, 9 reps
50 Squats
60/30 kg Push press, 9 reps

Results:

Monday 20 June

"Nancy"

5 rounds for time of:

400 meter run
40/30 kg Overhead squat, 15 reps

Results:

Sunday 19 June

Fathers Day Special

Run The Green
20 x GHD/Abmat Situps
15 x Ring Press Ups
Run The Green
20 x Wall Ball Shots (20/10)
10 x Clean & Jerk (60/40
Run The Green

Friday 17 June

3 rounds

21x Sumo deadlift high pull (40/30kg)
15x ring push ups
Row 750m

Results:

Thursday 16 June

30 x Squat Clean & Jerk (75/30)

Results:

Wednesday 15 June

Angie

100x Pull-ups
100x Push-ups
100x Sit-ups
100x Squats

Results:

Tuesday 14 June

Max rounds in 15 minutes

15x Double unders
10x KB swings (32/24)
5x Pull ups


Results:

Monday 13 june

5 Rounds

3 x Power Snatch (40/25)
15 x Overhead Squats (40/25)
400m Run

Results:

Fran

21-15-9

Thrusters
Pull Ups

Friday 10 June

3 rounds

50m KB farmer's walk 2x(32/24)
12x Burpees

Thursday 9 June

100 x Squats
90 x Double Unders
80 x Push Ups
70 x Sit Ups
60 x Jumping Pull Ups
50 x KB swings 24/16
40 x Back Extensions
30 x Box Jumps
20 x Deadlifts 100/70
10 x Burpees

Wednesday 8 June

Snatch balance 1-1-1-1-1-1-1

Followed by:

Isobelle

30 x Snatch (60/40)

Tuesday 7 June

10 Rounds

200m Sprint
2 x Tyre Flips
10 x Burpees

Monday 6 June

Christine

3 rounds
Row 500m
12x Deadlifts (bw)
21x Box jump (24 inch)

Sunday 5th June

20 x SDHP@40kg
20 x pull ups
20 x wall balls@20lbs
20 x press ups
20 x kbs@24kg
20 x K2E
20 x Push Press@40kg
20 x Box Jumps
20 x Back Squats@40kg
20 x HSPU

Saturday 4 June

Helen

3rds

400m Run
21 KB Swings
12 Pull Ups

friday 3rd June

Run 1600m
100 x Squats
1 x Rope Climb
Run 1200m
100 x Sit Ups
1 x Rope Climb
Run 800m
100 x Press Ups
1 x Rope Climb
Run 400m

Thursday 2 June

Elizabeth

21-15-9

60kg Squat Clean
Ring Dips