Workout Of the Day

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Sunday 22nd April – WOD & BARBELL

WOD Complete 5 rounds of: 8 Ring dips (feet flat on floor and forward, lower rings to knee level) 8 KB push press 8 KB lunge walks (front rack) 8 Body Saws 8 Cals * 16 Min cap For time complete Elizabeth: *12 Min cap BARBELL Warm up 4 minutes general + 4 minutes snatch […]

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Saturday 21st April – WOD

WOD In Teams of 4, in 31 mins complete : 80 Squat Cleans @ 50 / 30kg Run 2 miles In remaining time AMRAP: 10 Burpees 10 Pull ups

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Friday 20th April – WOD

WOD 5 Rounds for time of 5 Back squats @ 120 / 80kg – 140 / 100kg 12 KB swings @ 32 / 24kg 6 Ring muscle ups / 9 pull ups Run 400m * 22 Min Cap

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Thursday 19th April – WOD, Barbell & FHT

WOD E2MO2M for 30 Mins rotate movements: 6 Squat Snatch @ 80 / 52.5 – 90 / 62.5 10RX 15C HSPU / 18 Push ups 50 Double unders 60C / 100 singles 10RX -12C Power cleans @ 80 / 52.5 – 90 / 62.5 12 Ring dips / Push ups BARBELL A). Warm up 4 […]

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Wednesday 18th April – WOD

WOD In pairs in 15 mins complete 4 rounds of: 2 Lengths HS walk / 2 round worlds / 12 Shoulders tap on wall / 12 Shoulder taps in pike on floor / 12 taps in push up position 12 Ring rows – Comp pull ups 10 Partner wall balls 10 Down ups In 16 […]

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Tuesday 17th April – WOD, Barbell & FHT

WOD 1-2-3-4-5-6-7-8-9-10 reps of: Ring rows Cosak squats Kneeling single arm KB press STOH (load to a max of 50 / 30kg) *Time cap 12 mins 5 Mins to load A 21 Min AMRAP of: 3 STOH @ 90 / 67.5kg 110 / 80kg 6 Bar Muscle ups / C2B / pull ups 9 Box […]

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Monday 16th April – WOD

WOD In 5 Mins complete in any order: 250m Row / Ski 15 Banded lat pulls 15 Banded press In pairs in 12 mins complete: 5 x 7 Reps of: Weighted push ups Pull ups   5 Rounds for the time of: 16 Pistols / 32 Air squats 8 Power Cleans @ 90 / 67.5kg […]

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Sunday 15th April – WOD & Barbell

BARBELL Warm up 4 minutes general + 4 minutes snatch focus A). In 10 minutes build to heavy complex; 3 Snatch Grip Deadlift + 1 Snatch Once weight established hit 6 minute EMOM 1 Full Snatch at the weight B). 9 Minute EMOM Full Clean, 3 Front Squats, 2 Split Jerks  

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Saturday 14th April

  Today is your Tribal Clash Training day! 8-9am CrossHIIT 9-10am WOD 10am-12noon Tribal Training

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Friday 13th April – WOD

WOD 2 Rounds of the 3 x 6 min AMRAPs: 6 Min AMRAPs of: 6 Squat Cleans @ 60 / 40 – 70 / 50kg 15 Box jumps @ 24 / 20″ 30 Secs Rest 3 Ring Muscle ups / 6 pull ups 15 Calories 30 Secs Rest 6 STOH @ 60 / 40 – […]

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