WOD – Monday 1 June 2020


Warm up: 3 Rounds
10 Knuckle Drags
10 Good Mornings
10 Soldier Kicks (5 per side)

  • WORKOUT OF THE DAY – BODYWEIGHT:
    50-40-30-20-10
    Air Squats
    Sit ups
    Back Extensions
  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    50-40-30-20-10
    Air Squats
    Sit ups
    KB/DB Swing

    Men: DB 22.5kg / KB 24kg
    Women: DB 15kg / KB 16kg”

  • WORKOUT OF THE DAY – BARBELL:
    50-40-30-20-10
    Air Squats
    Sit ups
    Power Snatch 20/15

WOD – Friday 29 May 2020


Warm up: 5-4-3-2-1-2-3-4-5
Push up to down dog
Jump Squats
Samson Stretches

  • WORKOUT OF THE DAY – BODYWEIGHT:
    42-30-18
    Broad Jumps
    Jumping squats
    Push ups
  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    21–15–9
    DB/KB Hang Power Clean
    DB/KB Front Squat
    DB/KB Push Jerk

    Men: DB 22.5kg / KB 24kg (Per Hand)
    Women: DB 15kg / KB 16kg (Per Hand)

  • WORKOUT OF THE DAY – BARBELL:
    21–15–9
    Hang Power Clean 40/30kg
    Front Squat 40/30kg
    Push Jerk 40/30kg

WOD – Thursday 28 May 2020


Warm up: 5-4-3-2-1-2-3-4-5
Push up to down dog
Jump Squats
Samson Stretches

  • WORKOUT OF THE DAY – BODYWEIGHT:
    AMRAP 12 minutes of:
    10 Good Mornings
    25 Sit ups
  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    AMRAP 12 minutes of:
    10 Alt DB/KB Snatches
    25 Sit ups

    Men: DB 22.5kg/ KB 24kg (Per Hand)
    Women: DB 15kg / KB 16kg (Per Hand)

  • WORKOUT OF THE DAY – BARBELL:
    AMRAP 12 minutes of:

    10 Power Snatches 40/30
    25 Sit ups

WOD – Wednesday 27 May 2020


Warm up: 30 sec Single Skips or Hop overs (buy in)

2 Rounds
20 Mountain Climbers
10 Samson Stretches (5 per side)
20 Mountain Climbers

30 sec Single Skips or Hop overs (buy out)

  • WORKOUT OF THE DAY – BODYWEIGHT:
    21-18-15-12-9-6-3
    Burpees
    63-54-45-36-27-18-9
    Hop Overs

  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    21-18-15-12-9-6-3
    Burpees
    63-54-45-36-27-18-9
    Hop Overs
  • WORKOUT OF THE DAY – BARBELL:
    21-18-15-12-9-6-3
    Burpees
    63-54-45-36-27-18-9
    Double Unders

WOD – Tuesday 26 May 2020


Warm up: 3 Rounds :
10 Good Mornings
10 Alternating Lunges
10 Squats

  • WORKOUT OF THE DAY – BODYWEIGHT:
    ““Tabata Style”
    Air Squats
    Sit Ups
    Reverse Lunges
    Back Extensions

    20sec Work / 10sec Rest / Alternate between movements
    Work for 10 minutes.

  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    “Tabata Style”
    Goblet Squats
    Sit Ups
    Reverse Lunges
    KB /DB Swings

    Men: DB 22.5kg / KB 24kg
    Women: DB 15kg / KB 16kg
    20sec Work / 10sec Rest / Alternate between movements
    Work for 10 minutes.

  • WORKOUT OF THE DAY – BARBELL:
    “Tabata Style”
    Front Squats 20/15kg
    Sit Ups
    Reverse Lunges
    Hang Power cleans 20/15kg
    Work 20sec /Rest 10sec – Alternate between movements
    Work for 10 Minutes in total.

WOD – Monday 25 May 2020


Warm up: RUNNING WARM UP
Do Each In 10m Sections
Over the Hurdle
Knee to Stomach
Figure 4
Samson Walking Stretch
Toy Soldiers
Toes out Walk
Toes in Walk
Butt Kickers
High Knees

FULL BODY SIMPLE WARM UP
3 Rounds
5 Reps Toe Touches
5 Reps Bootstrappers
5 Reps Inch Worms
Spiderman + Twist + Push Up

  • WORKOUT OF THE DAY – BODYWEIGHT:
    5 Rounds:
    400m Run
    30 Walking Lunges
    15 Hand Release Push Ups
  • WORKOUT OF THE DAY – Dumbbell/Kettlebell:
    5 Rounds:
    400m Run
    30 DB/KB Walking Lunges
    15 DB/KB Push Presses

    Dumbbells: 20/15kg
    Kettlebells: 24/16kg

  • WORKOUT OF THE DAY – BARBELL:
    5 Rounds:
    400m Run
    30 Back Rack Walking Lunges 40/30kg
    15 Push Presses 40/30kg

WOD – Friday 22 May 2020


Warm up: FULL BODY SIMPLE WARM UP
3 Rounds
5 Reps Toe Touches
5 Reps Bootstrappers
5 Reps Inch Worms
Spiderman + Twist + Push Up

  • WORKOUT OF THE DAY – BODYWEIGHT:
    6 Rounds:
    20 Shoulder taps
    25 Jumping squats
  • WORKOUT OF THE DAY – KB/DB:
    6 Rounds:
    2 Wall Walks
    25 Wall Balls 20/14lb (10ft/9ft)

    *If you don’t have a medicine ball sub with Dumbell/kettlebell thrusters.

  • WORKOUT OF THE DAY – BARBELL:
    6 Rounds:
    2 Wall Walks
    25 Empty bar thrusters 20/15kg

WOD – Thursday 21 May 2020


Warm up: FULL BODY SIMPLE WARM UP
3 Rounds
5 Reps Toe Touches
5 Reps Bootstrappers
5 Reps Inch Worms
Spiderman + Twist + Push Up

DUMBELL/BARBELL WARM UP
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Shoulder Presses
5 Bent over rows
5 Hang squat cleans
5 Squat cleans

  • WORKOUT OF THE DAY – BODYWEIGHT:
    5 Rounds:
    (Every Round is Exactly 3 Mins)
    Run 200 Meters
    10 Burpees
    Max Reverse burpees

    *No Rest Between Rounds

  • WORKOUT OF THE DAY – KB/DB:
    5 Rounds:
    (Every Round is Exactly 3 Mins)
    Run 200 Meters
    10 Burpees
    Max DB/KB Clean and Jerks

    *No Rest Between Rounds

  • WORKOUT OF THE DAY – BARBELL:
    5 Rounds:
    (Every Round is Exactly 3 Mins)
    Run 200 Meters
    10 Burpees
    Max Barbell Clean and Jerks 40/30kg

    *No Rest Between Rounds

WOD – Wednesday 20 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    5 Rounds for Time:
    150 Single Skips
    40 Mountain Climbers
    30 Good Mornings
  • WORKOUT OF THE DAY – KB/DB:
    5 Rounds for Time:
    50 Double Unders
    40 Mountain Climbers
    30 KB/DB Swings (You choose the weight)
  • WORKOUT OF THE DAY – BARBELL:
    5 Rounds for Time:
    50 Double Unders
    20 Cal Bike or Row or 200m Run
    30 KB/DB Swings (You choose the weight)

WOD – Tuesday 19 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    For Time:
    35 Burpees
    50 Sit Ups
    35 Burpees
  • WORKOUT OF THE DAY – DB/KB:
    For Time:
    35 Burpees
    50 Weighted Sit Ups 24/16kg KB, 20/15kg DB or 20/10kg Plate
    35 Burpees
  • WORKOUT OF THE DAY – BARBELL:
    For Time:
    35 Burpees
    50 Toes To Bar
    35 Burpees