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

WOD – Tuesday 12 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    5 Rounds:
    12 Back extensions
    12 Sit Ups
    12 Back extensions
    12 Sit Ups
    Run 400 Meters
  • WORKOUTOF THE DAY – KB/DB:
    5 Rounds:
    12 KB Swings 24/16kg
    8 Weighted Sit Ups 10/7kg
    12 KB Swings 24/16kg
    8 Weighted Sit Ups 10/7kg
    Run 400 Meters
  • WORKOUT OF THE DAY – BARBELL:
    5 Rounds:
    12 Power snatch 25/15kg
    8 Toes to Bar
    12 Power snatch 25/15kg
    8 Toes to Bar
    Run 400 Meters

WOD – Monday 11 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    4 Rounds:
    20 Ring rows
    20 Push ups
    12 Step ups
  • WORKOUT OF THE DAY – KB/DB:
    4 Rounds:
    20 Pull Ups
    20 Dumbbell Push Press
    12 Box Jumps
  • WORKOUT OF THE DAY – BARBELL:
    4 Rounds:
    20 Pull Ups
    20 Babrbell Push Press 40/30kg
    12 Box Jumps

WOD – Friday 8 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    5 Rounds:
    10 Burpees
    10 Good mornings
    15 Towel Hop Overs

    Rest 3 Min

    5 Rounds:
    10 Burpees
    10 Good mornings
    15 Towel Hop Overs

  • WORKOUT OF THE DAY – KB/DB:
    5 Rounds:
    5 Devil Press (20/15kg per hand)
    10 Dumbbell Snatch (Alternating) (20/15kg)
    15 Dumbbell Hop Overs

    Rest 3 Min

    5 Rounds:
    5 Devil Press (20/15kg per hand)
    10 Dumbbell Snatch (Alternating) (20/15kg)
    15 Dumbbell Hop Overs

  • WORKOUT OF THE DAY – BARBELL:
    5 Rounds:
    5 Devil Press/10 Plate Burpee (20/15kg per hand or 10kg plate)
    5 Power Snatch 40/30kg
    15 Barbell Hop Overs

    Rest 3 Min

    5 Rounds:
    5 Devil Press/10 Plate Burpee (20/15kg per hand or 10kg plate)
    5 Power Snatch 40/30kg
    15 Barbell Hop Overs

WOD – Friday 8 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    5 Rounds:
    10 Burpees
    10 Good mornings
    15 Towel Hop Overs

    Rest 3 Min

    5 Rounds:
    10 Burpees
    10 Good mornings
    15 Towel Hop Overs

  • WORKOUT OF THE DAY – KB/DB:
    5 Rounds:
    5 Devil Press (20/15kg per hand)
    10 Dumbbell Snatch (Alternating) (20/15kg)
    15 Dumbbell Hop Overs

    Rest 3 Min

    5 Rounds:
    5 Devil Press (20/15kg per hand)
    10 Dumbbell Snatch (Alternating) (20/15kg)
    15 Dumbbell Hop Overs

  • WORKOUT OF THE DAY – BARBELL:
    5 Rounds:
    5 Devil Press/10 Plate Burpee (20/15kg per hand or 10kg plate)
    5 Power Snatch 40/30kg
    15 Barbell Hop Overs

    Rest 3 Min

    5 Rounds:
    5 Devil Press/10 Plate Burpee (20/15kg per hand or 10kg plate)
    5 Power Snatch 40/30kg
    15 Barbell Hop Overs

WOD – Thursday 7 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    For Time:
    30 Lunges
    20 Ring rows / Bent over rows
    30 Lunges
    20 Ring rows / Bent over rows
    30 Lunges
    20 Ring rows / Bent over rows
    30 Lunges
  • WORKOUT OF THE DAY – DUMBBELL/KETTLEBELL:
    For Time:
    30 DB/KB Front Rack Lunge
    20 Pull Ups
    30 DB/KB Overhead lunge
    20 Pull Ups
    30 DB/KB Overhead lunge
    20 Pull Ups
    30 DB/KB Front Rack Lunges
  • WORKOUT OF THE DAY – BARBELL:
    For Time:
    30 Front Rack Lunges 40/30kg
    20 Pull Ups
    30 Overhead Lunges 40/30kg
    20 Pull Ups
    30 Front Rack Lunges 40/30kg
    20 Pull Ups
    30 Overhead Lunges 40/30kg

WOD – Wednesday 6 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    30-20-10-20-30
    Glute bridges
    Air squats
  • WORKOUT OF THE DAY – DUMBBELL/KETTLEBELL:
    30-20-10-20-30
    DB/KB Deadlifts
    Air squats
  • WORKOUT OF THE DAY – BARBELL:
    30-20-10-20-30
    Deadlifts
    Air squats

WOD – Tuesday 5 May 2020

  • WORKOUT OF THE DAY – BODYWEIGHT:
    2 Rounds:
    25 Back extensions
    35 Odd object Squats
  • WORKOUT OF THE DAY – KETTLEBELL/DUMBELL:
    2 Rounds:
    25 DB/KB Hang Power Cleans
    35 DB/KB Squats
  • WORKOUT OF THE DAY – BARBELL:
    For Time:
    25 Hang Power Cleans
    20 Front Squats
    30 Back Squats
    20 Front Squats
    25 Hang Power Cleans

WOD – Monday 4 May 2020

  • CFP @ HOME BODYWEIGHT:
    3 Rounds for Time:
    25 Push ups
    25m Broad jumps
  • CFP @ HOME DUMBELL/KETTLEBELL:
    3 Rounds for Time:
    25 DB/KB strict press
    25 Box Jump Overs
  • CFP @ HOME BARBELL:
    3 Rounds for Time:
    25 Barbell Strict Press
    25 Box Jump Overs