HOME WORKOUT Warm-up 3x 1’ Plank 15 Russian Baby Makers 10/10 Squat Reaches 5/5 Kneeling to Standing Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 3 Down Ups 6 Ground to Overhead 9 Front Squats Rest 1 min between rounds You can use a KB or a weighted rucksack for the GTO […]

HOMEWORKOUT Warm-up 3 rounds 30 High knees 30 Heel flicks 10 cossack squats 5 Inch worm Metcon (AMRAP – Rounds) 6 rounds (30 minutes) Min 1: 30 Double unders/30 dot jumps or 50 single unders into 14 air squats Min 2: 30 Double unders/30 dot jumps or 50 single unders into 30 mountain climbers Min […]

LOCKDOWN 3.0 BENCHMARK WOD LOCKDOWN 3.0 BENCHMARK WOD (Time) FOR TIME 10-20-30-40-50 Air squats sit ups Lunges Burpees ( Compare times with last lockdown and end of this lockdown)

HERO WOD BOB Metcon (AMRAP – Rounds and Reps) For Time 13-12-11-10-9-8-7-6-5-4-3-2-1 reps of: Hand Release Push-Ups Air Squats Sit Ups Benchmark workout on Monday and equipment to be collected.

5K RUN FOR TIME 5KM RUN FOR TIME (Time) 5K RUN FOR TIME WHICH WE WILL DO AT THE END OF JAN AND COMPARE TIMES

BACK SQUAT Weightlifting Back Squat (4×5) Back Squat: deload wek Warm up sets have been included. 5 reps @ 40%, 5 @ 50%, 4x 5 @ 60% Rest less between earlier sets and longer between your working sets If you have missed weeks 1-4 build to 4 sets of 5 reps Accessory work: Front Foot […]

CONDITIONING Metcon (AMRAP – Reps) 10 Rounds In 2 mins complete 9 TTB – scale reps i.e 3 TTB + 6 kipping L. If you don’t have TTB you can do kipping L or controlled knees to chest for more of an ab workout 9 Thrusters – choose a weight that allows you to go […]

FLOOR PRESS Weightlifting Floor Press (5×6) Floor Press 5 x 6 (all the same weight) Superset with Superman Hold: 30 seconds Superman lift offs 4 x 12-15 Metcon (AMRAP – Rounds and Reps) EMOM: work for 30 seconds rest for 30 seconds x 4. Goal is to work hard for each 30 second interval RA […]

CLEAN Weightlifting Hang Power Clean (1-1-1-1-1) Hang Power Clean + Clean 1-1-1-1-1 Controlled movement, technique over weight Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Front Squats 60/40kg 15 Russian Swings 24/16kg Run 300m

WILDCARD Metcon (AMRAP – Reps) 0-10 3 rounds 50 DUs 10 Power snatch 42.5/30 kg 10 kb swings 24/16kg Remaining time: max burpees Rest 2’ 12-22 3 rounds 50 DUs 8 pull ups 10 thruster Remaining time: max burpees Rest 2’ 24-34 1 round 50 DUs 50 HSPU Remaining time: max burpees Score: burpees