Wednesday 02-01-2019 A: Back Squat (4 x 5 @60% ) B: Single leg lunge (4 x 5 each leg ) C: Inner Range Hamstring Hold (4 x 20s each side ) WOD Metcon (AMRAP – Rounds and Reps) In Pairs YGIG 10 min AMRAP “12/10 Cal Bike 10 Box Jumps 10 Wall Balls “ Thursday […]

Monday  17-12-2018 A: Back Squat (1 x 3RM ) WOD Metcon (AMRAP – Reps) 1 Min Max Cal Bike Tuesday  18-12-2018 A: Ring Rows (3 x 10) A1: Muscle-ups (3 x 1-3) Strict Ring B: Handstand Hold (3 x 1min ) B1: Handstand Walk (3 x 1 min) C: Deadhang (3 x 1 min) WOD […]

Monday  10-12-2018 A: Deadlift (5 x 3 ) B: Inner Range Hamstring Hold (5 x 20s each side ) C: Reverse Lunges (5 x 10 ) KB/DB WOD Metcon (Time) 5 Rounds (10 min cap) 10 Russian KB Swings 8 Box Jumps 6 Burpees “ Tuesday  11-12-2018 A: Push Press (4 x 5 ) B: […]

Monday 03-12-2018 A: Front Squat (5 x 3 ) 2s pause 70-75% B: Hip Abduction in Kneeling (5 x 20s each side ) C: Hollow Hold (5 x 20s ) Progress to hollow rock if able WOD Metcon (AMRAP – Reps) In Pairs 5 mins to accumulate 80/60 Cal Bike – then max air squats […]

Monday  26-11-2018 A: Deadlift (5 x 3 ) all working sets @ 75% B: Bent Over Row (5 x 5 ) WOD Metcon (AMRAP – Reps) In Pairs 6 min AMRAP Max Cal Row Tuesday  27-11-2018 A: Push Press (4 x 5 ) B: Pull-ups (4 x 5 ) C: External Rotation with Band (4 […]

Monday 19-11-2018 A: Back Squat (4 x 3 ) @75-80% B: Wall Climb (4 x 2 ) WOD Metcon (Time) For time (10 min Cap) “12-9-6 Thrusters @ 60/40kg HSPU/Hand Release Push Up” Reps for push ups = 18-15-12   Tuesday 20-11-2018 A: Single leg RDL (4 x 5 each leg ) B: Pull-ups (4 […]

Monday 12-11-2018 A: Front Squat (4 x 3 ) B: V-Sits (4 x 10 ) WOD Metcon (AMRAP – Reps) In pairs 3min on 3min off x 3 “Row 300/250m 10 burpees over the rower Then Max DUs ” Partner 1 works for 3 mins while partner 2 rests, then swap for next 3 mins. […]

Monday 05-11-2018 A: Back Squat (4 x 5 ) B: Broad Jump (4 x 5 ) C: L-Sit (4 x 30s) WOD Metcon (AMRAP – Rounds and Reps) 3 min on 1 min off x 3 “50 DU buy in Then AMRAP 5 Burpee 10 Alt DB Snatch 15 Sit Ups “ Tuesday 06-11-2018 A: […]

Monday – Bank Holiday Tuesday 30-10-2018 A: Push Press (4 x 5 ) B: Ring Rows (4 x 10) C: Plank + Push Up (4 x 1 min) Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows WOD Metcon (AMRAP […]