Friday 30th September

Buy In:

Tabata 20:10

Press ups

WOD:
'As the Sun's out'
1 mile run

3 rounds
Row 400m
20x KB Swings 24/16kg
10 sledges
20 x KB Cleans 24/16kg (alternating arms)
3x Rope climbs

1 mile run

Cash Out:

Skin the Cat

Thursday 29th September

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2 min challenge: HSPU's

WOD:
'G.I Jane'

100x Burpee Pull ups

Cash Out:

As many Hollow rocks in 1 min.

Results

Wednesday 2 September

Buy In:

1-1-1-1-1

Clean & Jerk

WOD:

5 x C&J (60/30)
10 x Box Jumps (24/20)
15 x Ring Push Ups
20 x Abmat Sit Ups
25 x Air Squats
30 x DeaLift (60/30
25 x Air Squats
20 x Abmat Sit Ups
15 x Ring Push Ups
10 x Box Jumps (24/20)
5 x C&J (60/30)

Cash Out:

Wall Angel

Results

Tuesday 27th September

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Front squats
3-3-3-3-3-3-3

WOD:

'Helen'

3 rounds

400m run
21 KB Swings 24/16kg
12 Pull ups


Cash out
Episode 282/365: Shoulder Range and Positional Inhibition

Monday 26 September

Monday 26 September

Buy in:

3rds
PVC / 10kg / 15kg womens 20kg Men
Burgenor Warm Up

WOD:

Randy


Cash out:

10 Min Squat Test

Results

Sunday 25th September

Buy in:
50 Sledges for time.

WOD:
42 - 30 - 18
Double Unders
Sit ups
Press ups

Cash out:

10 Min Squat test

Friday 23 September

Buy In:

3-3-3-3-3 Bench Press

WOD:

For time:

5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50m
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100m
5 Muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150m
5 muscle ups
110kg Deadlift, 10 reps
15 GHD Sit-ups
Sprint 200m

Cash Out:

Heel Cord Stretch

Thursday 22nd September

Buy In:

2k Row Time trail

WOD:
"Lucky number Slevin"

7 rounds
7x Clean & jerks (50/30kg)
7x Pull-ups
7x Push-ups

Results

Wednesday 21 September

Buy In:

2 min Double Under Challenge

WOD:

Shoulder Press 1-1-1-1-1
Push Press 1-1-1-1-1
Push Jerk 1-1-1-1-1

Cash Out:

Shoulder Release Stretch

Tuesday 20th September

Buy In:

20x Pistols (alternating legs)

Wod:
'Little Evil'

3 rounds

800m run
30x Pull ups
30x Burpees

Results:

Monday 19 September

Buy In:

3-3-3-3-3

Front Squat (Work upto your 3 rep max)

Wod:

50-40-30-20-10

Air Squats
Sit Ups

Cash Out:

Stretching the Elbow

Results

Sunday 18 September

2 rounds

Sprint 100m
50 x Situps
50 x Box Jumps
50 x Dumbell Push Press (17.5/12.5)
50 x KB Swings
50 x Front Squats (40/30)

Saturday 17 September

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Friday 16 September

Buy In:

10 x Rope Climb (or best effort)

WOD:

Four rounds for time of:
Run 400 meters
95 pound Thruster, 15 reps
15 Pull-ups

Cash Out:

Improve your internal rotation

Wednesday 14 September

Buy In:

Tabata Double Unders 20:10

WOD

3 rounds for time of:

200m run
15 x Over Box Jumps (24/20) Jump on and off the other side for 1 rep, turn and repeat.
15 x dumbell squat clean (17.5/12.5)
30 x Double Unders
15 x Hand Release Press Ups
15 x AbMat Sit Ups
30 x Walking Lunge
200m run.

Cash Out:

Hamstring mobilisation

Wednesday 14 September

Buy In:

3-3-3-3-3 Split Jerk

Wod:

Grace

30 x Clean & Jerk (60/30)

Cash Out:

improving ankle range super friend addition

Results:

Monday 12th September

Cash In

Back Squats 5-5-5-5-5

WOD
21-15-9

Snatch
Sit ups

Cash out

Plank hold for time


Results for todays WOD

Tuesday 13th September

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 24/20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 24/16kg
30 Sit-ups
20 Hang squat cleans, 15/10kg dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Results:

Friday 9th September

Buy In:

Tabata 20:10

Double unders

WOD

A Skill Set

You have one minute on each station . You get 1 min rest between each exercise. Record total reps.

Deadlift @ 100/70 kg
Pistos alternating leg
handstand push ups
pull ups
ring dips
GHD Sit Ups
Snatch @ 50/30 kg

Cash Out:

Runner's leg & Hip Extention Mobility

Please note: If you have completed this workout already. There will be one on the whiteboard when you arrive.

Results:

Thursday 8th September

Buy In:

Tabata 20:10

Toes to Bar

WOD

4 rounds 10-20-30-40x reps

KB swings 24/16kg
Squats
Push ups (hand release)

Cash Out:

Runner's leg & Hip Extention Mobility

Results

Wednesday 7 September

Wednesday 7 September WOD:

Buy In:

Burgenor Warm Up

WOD

Push Press+Push Jerk+Split Jerk: 1+1+1...work up until you can no longer pp. work speed on the jerk

Cash Out:

Organising the Squat

Results

Tuesday 6 September

3 rounds

10x Power clean (135#/95#)
Row 500m
10x Front squat (135#/95#)
Run 400m
10x Burpees
10x Pull-ups
15x Box jumps

Results:

Monday 5th September

Buy In
1 Mile Run, 20 GHD Situps

WOD:

10-9-8-7-6-5-4-3-2-1 Overhead Squats (40/30)

1-2-3-4-5-6-7-8-9-10 Strict Pul Ups

Cash Out:

5 minute squat challenge

Results:

Sunday 4 September

15-12-9-6-3 reps for time of:

60/30 kg Power clean
Bar-facing burpee

Saturday 3rd September

15min AMRAP

10 Sit ups
10 Back extentions
20 Walking Lunges

Friday 2nd September

2 Sept WOD:

Buy In:

5-5-5-5-5 Overhead Squats

3 rounds:

Run 400m
31x Sumo deadlift high pull (30kg/25kg)
13x Ring push-ups

Cash Out:

Psoas Flossing!!

Results