Workout Of the Day

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Thursday 21st Feb – WOD

WOD 1 EMOM for 15 mins: 3 Clean & Jerks  @ building towards 3RM   WOD 2 Complete 35 rounds of: 1 Cluster 1 Thruster 1 Jerk @ 70/55 – 80/57.5   Alternating EMOM: 3 Box Jump Burpees @ 24/20 3 Bar Muscle Ups/6 C2b/6 Pull Ups   26 min Cap

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Friday 21st Feb – WOD

WOD 1 In groups, in 17 mins complete: 5 sets of 3 Pause Front Squats Check into each set complete 30 rebound stick jumps   WOD2 In 13 mins complete: 40 DU 40 HSPUs 40 Pull Ups 30 DU 30 STOH @ 50/35 30 C2B 20 DU 20 HR Push Ups 20 Bar Muscle Ups […]

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Wednesday 20th Feb – WOD

WOD 1 In groups of 4, complete 3 rounds of: 15 Synchro Air Squats 10 Synchro Knee Raises 10 Step Down/Up Burpees 20 Synchro KB Deadlifts 15 cal Ski 10 Ring Rows   WOD 2 For time: 100 Air Squats 400 m Run 50 Down Ups 200m Run 25 Burpees 100m Run   12 min […]

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Tuesday 19th Feb – WOD

WOD 1 In pairs complete,10-8-6-3-10 unbroken sets of: Hang Power Snatch @ as heavy as possible   12 min Cap   WOD 2 Complete as many reps as possible in: 1 min of Power Snatch @ 70/50 – 80/62.5 2 min of Pistols/Goblet Squats @ 24/20 3 min of STOH @ 70/50 – 80/62.5 4 […]

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Monday 18th Feb – WOD

WOD 1 In groups complete: 10-8-6-4-2 unbroken reps of: Power Cleans Strict Pull Ups 15 min Cap   WOD 2 15 min AMRAP: 200m Run 10 Hang Power Cleans @ 70/50 10 Back Squats

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Sunday 17th Feb – WOD

WOD 1 EMOM 6: 3-5 Strict TTB EMOM 6: 5-15 Kipping TTB   WOD 2 ‘Loredo’ 6 Rounds for Time: 24 Air Squats 24 Press Ups 24 Lunges 400m Run   25 Min Cap  

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Saturday 16th Feb – WOD

WOD 1 In pairs, 20 mins to work through rounds of: 200m Run (together) 10 Inverted/Ring Rows 10 Deficit Press Ups 10 Hollow Rocks 5 Squat Snatch (Ascend)   WOD 2 ‘Loredo’ 6 Rounds for Time: 24 Air Squats 24 Press Ups 24 Lunges 400m Run   25 min Cap

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Friday 15th Feb – WOD

WOD 1 10-9-8-7-6-5-4-3-2-1 Reps of: Thrusters @ 40/30 Pull Ups (build up through scales) Bar Over Jumps 7 min cap   WOD2 2 rounds of 3 x 6 min AMRAPs 6 min AMRAPs of: 6 Squat Cleans @ 60/40 – 70/50 15 Box Jumps @24/20 30s rest 3 Ring Muscle Ups 15 Cals 30s rest […]

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Thursday 14th Feb – WOD

WOD 1 Complete 2 rounds of: 50 Air Squats 40 Deadlifts @ 20/15 30s Couch Stretch Per Leg 20 Walking Lunges 10 Cossack Squats 5 Banded Front Rack Walk Steps (each side) 8 min Cap   WOD2 In Groups, 1-1-1-1-1 reps of: Overhead Squat Front Squat Back Squat 25 min Cap

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Wednesday 13th Feb – WOD

WOD 1 In pairs, complete 4 rounds of: 400m Run (Together) 10 Alt Plank Hand Claps 15 Pairs Thrusters @ 60/40 20 Pairs Deadlifts 15 min Cap   WOD2 For 16 mins increment: 5 DU/Plate Jumps 2 Alt Arm Kb/Db Snatch @32/24 2 Deficit HR Press Ups @ 20

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