Workout Of the Day

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Monday 19th February – WOD

WOD 1 In 15 Mins in pairs complete: 5 Mins AMRAP of: 3 Snatch pull from hang low hang @ 40/30 5 Min AMRAP of: 3 Hang power snatch from hang @ 40/30 5 Min AMRAP of: 3 Power snatch from floor @ 40/30 *Take your time focus on technique *Alternate sets with partner WOD […]

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Sunday 18th February – WOD & Barbell

WOD 1 EMOM for 10 mins 5 Burpees 10 Kipping knees to chest 15 Air Squats *Scale numbers if needed to make the minute WOD 2   20 Rounds for time of: 1 Box Jump @ 30/24 3 Bar muscle ups/ 3 strict TTB/ 5 strict lying toes to barbell 5 Dumbell ab mat sit […]

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Saturday 17th February – WOD

WOD 1 2 Round of Tabata *8mins Kips Down and ups Lunges Plank hold   WOD 2 6 Rounds of EVA In Pairs 6 Rounds for Time of: 800m Run 30 Kettlebell Swings @ 30/24 30 Pull Ups *P1 Completes the run while P2 completes the movements *Alt person completing run and movements each round […]

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Friday 16th February – WOD

Laura is ready for the weekend! Are you? WOD 1 In 20 Mins: Build to Heavy BEAR COMPLEX Power Clean Front Squat Push Press Back Squat Push Press *Must do all movments individually, cannot squat clean thruster   WOD 2   Open 15.4 8 Min Incremental Ladder of: 3 HSPU 3 Cleans @ 85/55 *+3 […]

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Thursday 15th February – WOD, Barbell & FHT

#throwbackthursday These ladies finishing in 3rd place at Wild West Winter Slam WOD 1 5 Min Double Under practice/ Triple under/ Drills Running Line Drills WOD 2 EMOM for 19 Mins: Min 1-50 Double Unders Min 2-18/15 Kcal Row/Ski/AB Min 3-200m Run Min 4-Rest *Scale reps/cals/run as needed to achieve 45 seconds worth of work […]

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Wednesday 14th February – WOD

❤️ Check out these two Valentines ❤️ Coaches games WOD 1 In Pairs complete: 100 Thrusters @ 20/15 100 Sumo Deadlifts @ 20/15 100 Bent over Rows *underhand grip *Break how you like *15 Min cap *1 w/1 r WOD 2 14 Min AMRAP of: 14 SDHP @ 50/35 14 OH Squats @ 50/35 14 […]

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Tuesday 13th February – WOD

WOD 1 8 Min AMRAP of: 3 Burpees *NO steps 6 Dumbell Snatchs @ 15/10 9 Box Facing Jump Overs WOD 2 Open 17.1 For time: 10 Dumbbell Snatches @ 22.5/15 15 Box facing burpee jump overs @ 24/20 20 Dumbbell snatches @ 22.5/15 15 Box facing burpee jump overs @ 24/20 30 Dumbbell snatches […]

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Monday 12th February – WOD

WOD 1 Split jerk tekkers In 15 Mins Complete: 3 Rounds of: 15 Plate Deadlift @ 10/5 10 Plate GTOH @ 10/5 5 Plate OHS @ 10/5 In remaining time Build to wod weight WOD 2 FT 5-4-3-2-1 Reps of: Thruster @ 100/65 Split jerk @ 100/65 *12 Min Cap *Scale to HEAVY unbroken 5, […]

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Saturday 10th February – WOD

WOD 1 5 Deadlifts 4 Hang Power Cleans 3 Front Squats 2 Thrusters 1 Push Press Score = lowest weight+ max weight WOD 2 In Pairs for time: 56 DB Deadlifts @ 2×22.5/15 400m Run together 56 DB Thrusters 400m Run together 56 DB Burpees 400m Run together 56 DB Push press 400m Run together […]

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Sunday 11th February – WOD & Barbell

WOD 1 10 Min AMRAP of: 15 Ring Rows 10 Hang Power Snatch 6 OH Lunge 200m Run WOD 2 E2MO2M for 18 Mins 10 C2B 10 Kettlebell Swings @ 32/24 7 Shuttle Runs *Scale shuttle runs if needed to achieve 15 sec rest minimum BARBELL Power Development Phase – Wk1 Warm – 8mins (4 […]

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