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...
Thursday 13th December

Thursday 13th 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 WOD 20-1 burpees between each set perform 50 double unders 25 cut off Core Finisher accumulate 90 seconds...
Wednesday 12th December

Wednesday 12th December

Warm up 500m row + BB drills Strength Power snatch 3-3-3 Superset 8-8-8-8 Strict press Bent over row WOD 2 rounds for time 5 kb thrusters 7 kb push press 9 kb power snatch Perform all on one arm then switch After 3 rounds Buy out 100m overhead walk each arm Stretch...
Tuesday 11th December

Tuesday 11th December

Warm up + WOD Prep practise and warm up movements Chipper 2 rounds for time: 40 walking lunges 30 pull ups 20 burpees box jump overs 10 deadlifts 100/70 1000m row and 1000m run alternate rounds Stretch Posterior chain 
Monday 10th December

Monday 10th December

Warm up 500m row + BB drills Strength clean and jerk 1-1-1-1-1 WOD OPEN 15.5.   27-21-15-9 Reps for Time Row (calories) Thrusters (95/65 lb) Stretch Thoracic
Saturday 8th December

Saturday 8th December

SATURDAY Team “TAG, YOU’RE IT!” AMRAP (with a Partner) in 20 minutes 500 meter Run 10 Pull-Ups 10 Toes-to-Bars 10 Overhead Walking Lunges (45/35 lb barbell) Partner A runs 500 meters while Partner B completes as many rounds as possible (AMRAP) of 10 pull-ups, 10...
Friday 7th December

Friday 7th 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 Squats 5 x 2 @ 70-85% on the 90 seconds, look to move the weight as fast as you can, no tempo WOD Amrap 12 9 Power clean 80/60...
Thursday 6th December

Thursday 6th 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 WOD A.Flight Simulator 15 cut off 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Unbroken Sets of...
Wednesday 5th December

Wednesday 5th December

Warm up 500m row + BB drills Strength Deadlift 10-8-6-4-2 Super set 10-8-6-4-2 Pull ups dips WOD 5 minute amrap KB swings 32/24 everytime kettlebell stops swinging 200m run Try to do as big a set a s possible, will only get 1-3 sets in Stretch...
Tuesday 4th December

Tuesday 4th December

Warm up + WOD Prep practise and warm up movements Chipper 50 Calorie Row 40 Burpees over the bar 30 Power Snatches 50/30 20 Squat Cleans 80/55 10 Bar Muscle ups Stretch Posterior chain 
Saturday 1st December

Saturday 1st December

Teams of 2 150 Cal row 150 Thrusters 40/25 EMOM both stop and do 2 burpees 3rd December 8 MONDAY Warm up 500m row + BB drills Strength EMOM x 10 1 clean and jerk 70-80%. Weight that allows Good form only WOD 10 Rounds for Time 9 Thrusters (95/65 lb) 35 Double-Unders...
Healthy Kids

Healthy Kids

Give your Children the skills to be able to preform basic functional movement patterns, this will provide a firm foundation for sport-specific movements such as throwing a football or swinging a bat. You will be setting them up to have successes in all other sporting...
Thursday 29th November

Thursday 29th November

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 WOD For max metres Every 5 minutes 400m run x 6 increase distance by 200m every time you feel confident...
Wednesday 28th November

Wednesday 28th November

Warm up 500m row + BB drills Strength Thruster 5-4-3-2-1 4 Superset max reps, rest between supersets Ring push up Ring rows Build to heavy KB complex both arms Get up + 2 OHS + 2 Push press + 2 snatch Stretch Hips
Tuesday 27th November

Tuesday 27th November

Warm up + WOD Prep practise and warm up movements Chipper For time 10 burpees 10 burpees 20 pull ups 10 burpees 20 pull ups 30 ground to overhead 50/35 10  burpees 20 pull ups 30 front squats 50/35 40 ground to overhead 50/35 10 burpees 20 pull ups 30 front squats...
Monday 26th November

Monday 26th November

Strength: – Complex build to heavy 3 halting cleans below knee + 3 hang clean pause in catch + 3 jerks pause in catch – Clean Jerk hold jerk overhead for 10 count @90%+ for 5 perfect singles (30 minute cut off) WOD: OPEN 17.4 13 min AMRAP – 55...
Friday 23rd November

Friday 23rd November

Strength: Front Squats Tempo Cycle @ 33X1 all working sets at same weight – 7 x 2 – 1 set max reps with 90% no tempo. WOD: ULTIMATE WARRIOR 21-15-9 – Thrusters, 135/95 – Bar Muscle ups
Thursday 22nd November

Thursday 22nd November

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 WOD: In pairs both complete – 30-25-20-15-10-5 cal row Core work: 45 seconds on (control good form...
Wednesday 21st November

Wednesday 21st November

Strength: – Strict Press 5-5-5-5-5 Super set – HSPU 10-8-6-4-2 – 10 X 1 Arm row WOD: 2 Rounds for time with 1 KB 24/16 – 20 1 arm overhead squats, 10 each arm – 20m front rack lunge (10m each arm) – 20 snatches (10 each...