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

WOD – Monday 18 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Lungesters
    *Between each set do 7 Ring rows or bent over rows
  • WORKOUT OF THE DAY – KB/DB:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Dumbbell/Kettlebell Lungesters
    *Between each set do 7 Pull ups
  • WORKOUT OF THE DAY – BARBELL:
    For time:
    10-9-8-7-6-5-4-3-2-1
    Barbell Lungesters 40/30kg
    *Between each set do 7 Pull ups

WOD – Friday 15 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    For Time
    4 Rounds:
    Run 200 Meters
    12 Burpees
    Run 200 Meters
    24 push ups
  • WORKOUT OF THE DAY – KB/DB:
    For Time
    4 Rounds:
    Run 200 Meters
    6 Man Makers 20/15kg per hand
    Run 200 Meters
    12 Devil Press 20/15kg per hand
  • WORKOUT OF THE DAY – BARBELL:
    For Time
    4 Rounds:
    Run 200 Meters
    6 Barbell Man Makers 40/30kg
    Run 200 Meters
    12 Plate Burpees 20/10kg

WOD – Thursday 14 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    14 Min AMRAP:
    1 Lungester
    1 Burpee
    2 Lungesters
    2 Burpees
    3 Lungesters
    3 Burpees
    Etc…
  • WORKOUT OF THE DAY – DUMBBELL/KETTLEBELL:
    14 Min AMRAP:
    1 Dumbbell Clean and Jerk
    1 Burpee
    2 Dumbbell Clean and Jerk
    2 Burpees
    3 Dumbbell Clean and Jerk
    3 Burpees
    Etc…
  • WORKOUT OF THE DAY – BARBELL:
    14 Min AMRAP:
    1 Power Clean and Jerk
    1 Burpee
    2 Power Clean and Jerk
    2 Burpees
    3 Power Clean and Jerk
    3 Burpees
    Etc…

WOD – Wednesday 13 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    3 Rounds:
    16 Box Step Overs
    20 Jumping Air Squats
    Rest 3 minutes
    Repeat
  • WORKOUT OF THE DAY – KB/DB:
    3 Rounds:
    16 Dumbbell Box Step Overs
    20 Wallballs
    Rest 3 minutes
    Repeat
  • WORKOUT OF THE DAY – BARBELL:
    3 Rounds:
    16 Plate Hug Box Step Overs
    20 Wallballs
    Rest 3 minutes
    Repeat