Saturday 5th January

Saturday 5th January

Team WOD   Ascending Ladder in 15 minutes 2 Wall Ball Shots (20/14 lb) – Partner 1 2 Synchronized Burpees 2 Wall Ball Shots (20/14 lb) – Partner 2 2 Synchronized Burpees 4 Wall Ball Shots (20/14 lb) – Partner 1 4 Synchronized Burpees 4 Wall Ball...
Friday 4th January

Friday 4th January

  Warm up With any weight, 2 rounds at samelight weight, then 1 round at heavier weight 10 deadlifts 10 overhead squats 10 press Strength snatch   Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 1 rep @ 55-65% Followed by… Every 2 minutes, for 6...
Thursday 3rd January

Thursday 3rd January

  Warm Up 3 rounds: 10 rows 3 count at chest, 10 push ups, 10 knee raises, 10 glute bridges OR Upscale strict 10 pull ups, 10 HSPU, 10 strict T2B, 10 hip extensions Skill Gymnastics A. 10-8-6-4-2 Strict pull up Handstand push up B. 5 rounds for quality and max...
Wednesday 2 January

Wednesday 2 January

Warm up WOD 5RFT: 10 Power Cleans 50/35 10 Bar-Facing Burpees On the 10:00 4RFT: 6 Power Cleans 70/50 6 Bar-Facing Burpees On the 20:00 3RFT: 4 Power Cleans 90/65 4 Bar-Facing Burpees Stretch...
Monday 31st December

Monday 31st December

Warm up bodyweight ground based drills + BB drills WOD with a running clock 21 Hang Power Cleans 60/45 21 Front Squats 21 Jerks 21 C2B Pull ups 21 Kipping HSPU 15 Hang Power Cleans 15 Front Squats 15 Jerks 15 C2B Pull ups 15 Kipping HSPU 9 Hang Power Cleans 9 Front...
Saturday 29th December

Saturday 29th December

For Time (with a Partner) 500-400-300-200-100 meter Row (x2) Partner Kettlebell Rack Hold (24/16 kg) 5 Burpee penalty for each drop of kettlebells With a running clock rows will be performed alternating between teammates, as time trials for each distance: 500/500,...
Friday 28th December

Friday 28th December

Warm up With any weight, 2 rounds at samelight weight, then 1 round at heavier weight 10 deadlifts 10 overhead squats 10 press Strength snatch Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Followed by… Every 2 minutes, for 6 minutes (3 sets): Hang...
Thursday 27th December

Thursday 27th December

Warm Up 3 rounds: 10 rows 3 count at chest, 10 push ups, 10 knee raises, 10 glute bridges OR Upscale strict 10 pull ups, 10 HSPU, 10 strict T2B, 10 hip extensions Skill Gymnastics A. 4 rounds for quality 1-5 skin the cats or 10 strict knee raise as high as possible...
Monday 24th December

Monday 24th December

Warm up bodyweight ground based drills + BB drills WOD 15 AMRAP 12 T2B 9 C2B 7 Power snatch 60/45 Finisher 20 minute start In Pairs you go i go 10 x 200m each 20 minute cut off Stretch...
Saturday 22nd December

Saturday 22nd December

  Team “I PLANK, YOU PLANK” For Time (with a Partner) 5,000 meter Row 50 Front Squats 80/60 60 Box Jumps Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank...
Friday 21st December

Friday 21st December

Warm up With any weight( DB, BB, KB, Medball) 2 rounds at samelight weight, then 1 round at heavier weight 10 deadlifts 10 overhead squats 10 press Strength Snatch   Every 2 minutes, for 6 minutes (3 sets): Snatch Press from Receiving position x 3 reps Followed...
Thursday 20th December

Thursday 20th December

Warm Up 3 rounds: 10 rows 3 count at chest, 10 push ups, 10 knee raises, 10 glute bridges OR Upscale strict 10 pull ups, 10 HSPU, 10 strict T2B, 10 hip extensions Skill Gymnastics A. Strict muscle up 3 sets max reps Scale Dips or Strict Chest to rings B. Strict HSPU 3...
Wednesday 19th December

Wednesday 19th December

Warm up Heavy Intervals Every 8 minutes start a new round x 5 sprint each round (should be finishing between 4 to 6 minutes mark 20 cals bike 20 C2B 20 Thrusters 60/40 Stretch Hips
Tuesday 18th December

Tuesday 18th December

Warm up in any order 5 minutes rower or bike or skipping 400m weighted walk choose 1 farmers Overhead Front loaded Deadlift 1-1-1 5 rounds for quality: 10 step overhead walking lunge, build over sets 5 bench press, build over sets Legless Rope climb or max strict...
Monday 17th December

Monday 17th December

Warm up bodyweight ground based drills + BB drills WOD with a running clock complete 27-21-15-9 Reps for Time Burpee over bar Power clean 40/25 Finisher MMC at 20 minute start 5 rounds, every 3 minutes complete: 400m Run 12 TTB or scale to achievable number, allowing...
Friday 14th December

Friday 14th December

Warm up, 2 Rounds of 60 seconds in bottom of squat moving, 10 Cossack squats pausing at bottom, 10m Walking lunge + Knee hug Strength Front Squat 1-1-1-1-1 WOD For Time  20 cut of 5 cleans 100/65 15 muscle ups 5 cleans 100/65 15 muscle ups 5 cleans 100/65 Stretch...