23 Mar Friday, 24/03/23
A) “Sham” 7 rft: 11 Deadlifts @ bodyweight 100m Sprint Then B) For time: 100/80 Calories 4 Minute Plank - 12 minute time cap ...
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Workout of the Day
22 Mar Thursday, 23/03/23
A) Weightlifting or B) 5 rft: 400m Run 20 Pushups 10 OHS (62.5/45kg) - 25 minute time cap B) E2M x 4 10 Bent Over Rows 15 Reverse Flys ...
21 Mar Wednesday, 22/03/23
A) Strict Press 8 x 5 B) E3M x 5 10 Dips 15/12 Calories 50 Double Unders ...
20 Mar Tuesday, 21/03/23
A) Deadlift 8 x 5 B) AMRAP in 15 minutes: 15 Toes-to-Bar 5 Strict Pull-Ups 15 Wall Balls (9/6kg) 5 Strict Pull-Ups 1 Minute Wall Sit ...
19 Mar Monday, 20/03/23
A) Clean and Jerk 2 x 3 @ 60% 2 x 2 @ 70% 6 x 1 @ 80%+ B) 5 rft: 5 Burpee Box Jumpovers (30/24”) 1 Clean and Jerk - add 1 Clean and Jerk every round - 10 minute time cap [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width"...
17 Mar Saturday, 18/03/23
A) “Christine” 3 rft: 500m Row 12 Deadlifts @ bodyweight 21 Box Jumps (20”) - 15 minute time cap or Heavy “Christine” 500m Row 12 DL @ 1.5BW 12 Box Jumps (30/26”) B) E3M x 5 rounds 100m Farmer Carry (2 x KBs) 15 Wall Balls (9/6kg) 15 Pull-Ups [vc_row css_animation="" row_type="row" use_row_as_full_screen_section="no" type="full_width" angled_section="no"...
16 Mar Friday, 17/03/23
With a 10 minute time cap for each A) 3-3-2-2-2-1-1-1-1-1 Clean B) For time: 21-15-9 Push Presses (52.5/40kg) SDHP (52.5/40kg) C) For time: 600-400-200m Row 30-20-10 KB Swings (24/16kg) ...
15 Mar Thursday, 16/03/23
A) Weightlifting or B) Partner or solo WOD For time: Buy in: 50 Pushups 50 Air Squats then partition as required: 100 Toes-to-Bar 100 Lunges 100 Alt DB Snatches (20/15kg) 100 Plank Jacks Cash out: 100/80 Calories - 35 minute time cap [vc_gallery type="image_grid" images="30564" img_size="full" column_number="2" grayscale="no"...
14 Mar Wednesday, 15/03/23
A) Front Squat 8 x 5 B) AMRAP in 10 mins: 5 Hang Power Cleans (45/30kg) (^62.5/45kg) 4 Burpees (6”) 3 Strict Pull-Ups ...
13 Mar Tuesday, 14/03/23
A) Push Jerk 3 RM B) E2M x 4 rounds 8 Push Jerks @ 60%+ of 3RM 60 Double Unders C) E2M x 4 rounds 12 Box Jumpovers (24/20”) Max calories in time remaining ...
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