W.O.D: Friday 12th March 2021

Workout of the Day Warm up: Coaches choice Strength: A1. Deadlift  A2. bench press  15-12-9-6-3 WOD: 10 AMRAP 10 power cleans30 double unders 10 push press30 double unders Cool down: Coaches choice Stretch  PM Classes Open...

W.O.D: Thursday 11th March 2021

Workout of the Day Warm up: 1km Row2km bike or 1km Run 1km row 15 cut off WOD: For time 400m run  40 single arm hang KB snatch 400m run  40 single arm hang clean 400m run  40 single arm shoulder to overhead 400m run  40 KB swings 400m run @...

W.O.D: Wednesday 10th March 2021

Workout of the Day Warm up: 5 min AMRAP 5 Sotts press 5 Lying prone broom pass throughs 5 OHS Strength: Snatch 5-3-1-3-5 Power clean + push jerk 3 x 3 @ heavy *between each set muscle up/ pull up practise  *Coach picks a drill for each athlete...

W.O.D: Tuesday 9th March 2021

Workout of the Day Warm up: 2 rounds 50 skips 10 samson lunges 10 kip swings  WOD: Intervals – 6 min AMRAP x 4 12 cal bike 12 squats  Rest 3 mins 18 cal row18 push ups Rest 3 mins 24 burpees 24 pull ups Rest 3 mins 30 double unders 30...

W.O.D: Monday 8th March 2021

Workout of the Day WOD: For Time @ 80/50 10 x Squat Cleans 20 x Burpee Over Bar 30 x Front Squats 40 x Burpee Over Bar 50 x Deadlifts At 20 mins, Build to heavy complex of: 3 Deadlifts + 2 Front Squats + 1 Hang...

W.O.D: Friday 5th March 2021

Workout of the Day Warm up: 3 rounds 10 cals 10 thrusters pausing in squat + overhead Weightlifting: Clean Build to heavy triple Open WOD 18.4: For Time 21-15-9 Reps of – Deadlift (225/155 lb) Handstand Push-Ups Then, 21-15-9 Reps of – Deadlift (315/205 lb) 50 ft...

W.O.D: Thursday 4th March 2021

Workout of the Day Warm up: 3 rounds (10 mins) 10m bear crawl 10m spiderman lunge 10m duck waddle 10m crab walk WOD:Mikko Triangle EMOM x 40 Alternate stations 1 = 20 cal bike 2 = 20 cal row 3 = 100 double unders 4 =...

W.O.D: Tuesday 2nd March 2021

Workout of the Day Warm-Up: 10 mins 2 minute squat flow or sit in squat hold Then, 2 rounds with an empty bar of – 10 x Good Mornings 10 x Back Squats Strength/Skill: Find heavy 5RM Front Squat 4 sets, build in weight – B1. 10 x L-Sit Strict Press B2. 10 x Bent Over...

W.O.D: Monday 1st March 2021

Workout of the Day Warm-Up: 10 mins Flight Simulator, 5 minsAMRAP, 5 mins 5 x Squats 5 x Push-Ups 5 x Burpees WOD: 7 min cut-off each round @ 45/30 0-10 mins – 30 Wall balls 20 C2B 20 Push Press 10 Burpees 10-20 mins – 30 Wall balls 20 HSPU 20 Power Snatch 10 Burpees...

W.O.D: Friday 26th February 2021

Warm-Up: 3 Rds 10 cals 10 Thrusters, pause in squat and OH Strength/Skill: Clean, 10 mins EMOM x 10 -> Clean and Jerk Pause in Clean and Jerk catches, Build or maintain weight. Open WOD 17.5 10 Rds For Time, 20 min cut-off 9 x Thrusters 35 Double Unders (Actual...

W.O.D: Thursday 25th February 2021

Workout of the Day Warm-Up: 3 Rds, 10 mins 10m Bear Crawl 10m Spiderman Lunge 10m Duck Waddle 10m Crab Walk WOD: 6 Rds For Time, Partnered 30 x KBS @ 24/16 120 Double Unders 30 x Burpees *Partner runs 200m then...

W.O.D: Tuesday 23rd February 2021

Workout of the Day Warm-Up: 2 min squat flow or squat hold 2 rounds with empty bar –> 10 x Good mornings 10 x Back Squats Strength/Skill: 4 sets, build in weight A. Find heavy 5RM Back Squat B1. 10 x Back Stepping Lunge B2. Single Arm KB Row B3. 1 x 3 attempts...

W.O.D: Thursday 11th February 2021

Workout of the Day In pairs both complete, You go – I go 1000 – 800 – 600 – 400 – 200 Metres run Then –> 100 – 80 – 60 – 40 – 20  Double Unders Then –> 5 – 4 – 3 – 2 – 1 Laps in pool Or 18 – 15 – 12 – 9 – 6...