Friday 31st May

4 minute AMRAP:
10 Snatch (60/40kg)
1 Rope Climb
4 minute AMRAP:
10 Hang Snatch (60/40kg)
1 Rope Climb
4 minute AMRAP:
10 Power Snatches (60/40kg)
1 Rope Climb

Thursday 30th May

For time:
10,8,6,4,2
Handstand Push-ups
GHD Sit-ups

Wednesday 29th May

Medium Grip Bench 5 x 5

Tuesday 28th May

In pairs one at a time complete 2min 
then swap and complete 2 min of the following: 
8 x Pwr Clean and Jerk 80/60kgs, 
12 x Boxjumps, 
6 x CTB pullups. 
5 rounds each.

Monday 27th May

Front Squat
5 x 5

Saturday 25th May

10 x Wallballs 9/6kgs, 

15m Burpee broad jump, 

15m Bearcrawl,

200m Run. 

8 rounds for time.(20 min Cap).

Friday 24th May

2.5min max reps of: Double Unders,  Pwr Clean 70/45kgs,

Shoulder to Ohead 70/45kgs, Deadlift bar jump 70/45kgs, 

Plate Twists 20/10kgs. No Dumping.

Thursday 23rd May

In Pairs each partner must complete; 40 x Medicine Ball Cleans 9/6kgs, 40 x HR Pushups, 40 x Plate Raise Situps 20/10kgs, 2 x Blockrun. One must complete all 40reps before swapping, both must run together.

Wednesday 22nd May

Split Jerk 3,2,1,1,1,1

Tuesday 21st May

10 minute AMRAP:
3 Pwr Snatches (40/40kg)
3 Pwr Cleans (60/40kg)
3 Thrusters (60/40kg)
18 Burpee Bar Jumps

Monday 13th May

HB Back Sq 10 x 2 @ 60% of 13/5/2013 EMOM
Deadlift 10 x 1 @ 50% of 22/4/2013 EMOM

Saturday 18th May

Fight Gone Bad
1 min max reps of each of the following;
Wallball
Sumo Deadlift Highpull 
Boxjumps
Push Press
Row calories
Rest 1min. 3 rounds.

Friday 17th May

EMOM for 10 minutes:
3 Burpees + 1 Snatch + 1 Hang Snatch

Thursday 16th May

“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings (24/12kg)
12 Pull-ups

Wednesday 15th May

Max NG Bench

Tuesday 14th May

5 Rounds:
2 minute AMRAP:
8 Thrusters then as many double unders
Rest 60 secs

WORKOUT OF THE DAY

Monday 13th May

Mx HB Back Squat

Workout of the day

WOD: Saturday 11th May

75 x Dus,
10 x HR Pushups,
15 x TTB,
20 x Wallball 9/6kgs,
200m Sprint.
4 rounds for time

Workout of the day

WOD: Friday 10th May

EMOM for 10mins.
1 x Clean +
1 x Hang Clean +
1 x Front Squat

Workout of the day

WOD: Thursday 9th May

1 x Blockrun,
6 x CTB Pullups,
12 x Slams 9/6kgs,
18 x Boxjumps.
4 Rounds for time.

Workout of the day

WOD: Wednesday 8th May

NG Bench Press 5 x 3

Workout of the day

WOD: Tuesday 7th May

5 rounds:
2 minutes:
10 Power Snatches (60/40kg)
As many Abmat sit-ups in remaining 2 minutes
Rest 90 seconds

 

 Friday night lifting. Well done team great lifting.

Workout of the day

WOD: Monday 6th May

HB Backsquat 5 x 3

Workout of the day

WOD: Saturday 4th May

“Nasty Girls”
3 rounds for time:
50 Squats
7 Muscle-ups
10 Hang Power Cleans (40/40kg)

Workout of the day

WOD: Fri 3rd May

3 rounds for time:
50 x Double Unders
4 x Ropeclimbs
30 x Butterfly Situps

Workout of the day

WOD: Thursday 2nd May

3 rounds for time:
8 Wall Walks
1 Block Run

Workout of the day

WOD: Wednesday 1st May

NG Bench Press 5 x 5

Workout of the day

WOD: Tuesday 30th April

8 Pwr Cl 70/45kgs,
Burpee Bar Jumps. 2 min AMRAP.
2 min rest. 5 rounds.

Workout of the day

WOD: Monday 29th April

HB Back Squat 5 x 5