Workout Of the Day

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Saturday 25th November – WOD

WOD 1 In Pairs Complete: 1 Rnd of Junkyard dog + over under each 100m Jog together 2 Rnd of Junkyard dog + over under each 100m Jog backwards together 3 Rnd of Junkyard dog + over under each 100m Side shuffle together *Complete all rounds before switching with partner WOD 2 24 Min Incremental […]

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Friday 24th November – WOD

WUWOD 1 Round of: 20 Dislocates 20 PVC O/H Squats 20 Alt Hamstring Stretch 20 Ring Rows 20 Push Press 10 PVC Hang Power Clean 10 PVC Hang Power Snatch BLACK FRIDAY WOD 3 X 7 Minute AMRAPs with 90 sec rest between 7 Squat Cleans @50/35kg  C = 60/40kg 7 Hand release Push Ups […]

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Thursday 23rd November – WOD, Barbell & FHT

  Throwback to the 2015 Christmas Throwdown WUWOD 3 Rounds of: 10 Push Ups 200m Row/Ski/Run 30 Sec Chest Stretch each side WOD 1 In 10 Mins: Build to a Heavy Single Floor Press WOD 2 3 Rounds of: 2 Min MAX Floor Press @ 75% 1rm C=80% 1 Min REST 2 Min MAX Kcal […]

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Wednesday 22nd November – WOD

WUWOD Coaches warm up game WOD 1 2 Rounds of Tabata of: Plate fast feet Lateral Plate jumps on/off Plate Squats Lateral Plate Jumps Over Plate Jump Burpees Plate Thrusters Plate Steering Wheels Plate OH Lunge *Alt 20 secs with partner *Both complete movement before moving on *Using a light plate WOD 2 5 Rounds […]

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Tuesday 21st November – WOD, Barbell & Movement

WUWOD 3 Rounds of: 5 Push Ups 10 Air Squats 15 Dislocates 200m Run/Row/Ski WOD 1 In 20 mins: 5-3-1-1-1 Weighted Pull Ups *Build and establish a 5rm, 3rm and a 1rm *Those that havn’t got weighted pull ups yet will focus on 5×5 regular strict pull ups or scale of WOD 2 3 Rounds […]

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Monday 20th November – WOD

WOD 1 EMOM for 10 mins rotate through: Row ALT Plane Crash Stretch Air Squats Alt Sit up to Pike Alt Groiner Stretch *1 Min on each station rotate round each min WOD 2 FITNESS TEST #7 ‘CHEWBACCA’ 1km Row/Ski/Run 50 Wall Balls @ 20/14 40 Box Jumps @ 24/20 30 Push Ups 40 KB […]

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Sunday 19th November – WOD & Barbell

Podcast Sunday WOD 1 In 10 Mins: 10 Flag Pole Stretches 20 Dislocates 10 Around the Body 10 Good Mornings to Squat 10 Behind the Neck Snatch Grip Press 10 OHS 30 sec OH Squat Hold in the bottom Build to WOD Weights Scales WOD 2 For Time: 21-15-9 Overhead Squats @ 42.5/30 C=60/42.5 Ring […]

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Saturday 18th November – WOD

WUWOD 5 Minute EMOM 100m Run MAX PVC P/H Squats 100m Run MAX PVC Dip – Shrug 100m Run MAX PVC Muscle Cleans 100m Run MAX PVC Hang Power Cleans 100m Run MAX PVC Power Cleans WOD 1 In 20 Mins Complete: 7×1 3 position Clean and Jerk Seven attempts to establish the heaviest weight […]

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Friday 17th November – WOD

WOD 1 8 Min AMRAP of: 10 Floor Bridges 10 Sit Up to Pike 10 Sit Up to Pancake 10 Wall Squats 10 Goblet Squats @ 16/8 10 Single Arm Overhead Squats 5 each side 10 Crab Hip Bridge WOD 2 Gymnastic and Weightlifting strength test In 30 Mins Complete: 1RM Backsquat Max Unbroken Push […]

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Thursday 16th November – WOD

Throwback to when the box was empty! WOD 1 In 15 Mins Complete 3 Rounds for Quality of: 20 Step Ups @ 20/12 60s HS Hold 10 Down and Up Box Jumps @ 24/20 20 Ring Rows * Ring Rows as difficult as possible * Free standing HS, if possible  *Warm up *Take your time […]

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