Friday the 25th of May

Teams of 2:

AMRAP 7 minutes

2 rope climbs
30 deadlift 90/60kg
60 squats

Rest 3 minutes

AMRAP 7 minutes

20 power clean + pushpress 45/30kg
30 pullups
40 double unders

Rest 3 minutes

AMRAP 7 minutes

Burpees with a 6 inch jump

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Thursday the 24th of May

Tabata

1. Pushups
2. Kettlebell swings
3. Situps
4. Mountain climbers

Finisher

8 to 10 minute team prowler push depending on class size

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Wednesday the 23rd of May

every 90 seconds at 87% for 4 rounds

1. squat clean – 3 reps
2. bench press – 3 reps
3. strict or weighted pullups – 5 reps

workout

Teams of 3

AMRAP 12 minutes

1 team mate rows 250m
1 team mate performs max D-ball ground to shoulders
1 team mate holds plank

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Tuesday the 22nd of May

AMRAP 4 MINUTES

10 toes to bar or knees to chest
20 wallballs

Rest 1 minute

AMRAP 4 minutes

10 ring rows
20 boxjumps 24/18″

Rest 1 minute

AMRAP 4 MINUTES

10 toes to bar or knees to chest
20 wallballs

Rest 1 minute

AMRAP 4 minutes

10 ring rows
20 boxjumps 24/18″

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Monday the 21st of May

every 90 seconds do 3 reps at 87% for 4 rounds

1. pushpress
2. front squat
3. deadlift

Workout

AMRAP 7 minutes

7 thrusters 35/25kg
7 bar facing burpees

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Monday the 14th to Friday the 18th of May

Monday

every 90 seconds do 3 reps at 84% for 4 rounds

1. pushpress
2. front squat
3. deadlift

workout

EMOM by 9

1. 20 single arm dumbbell push press
2. 20 dumbbell lunges (1 dumbbell held whatever way you like)
3. 20 kettlebell swings 24/16kg

Tuesday

40s on 20s off for 20 minutes

1. burpees
2. situps
3. ring rows or pullups or chest to bar
4. jumping squats

finisher

500m row as quick as humanly possible!!!!!

Wednesday

every 90 seconds at 84% for 4 rounds

1. squat clean – 3 reps
2. bench press – 3 reps
3. strict or weighted pullups – 5 reps

workout

10 to 1

power cleans 52/35kg
pushups

Thursday

90s on 30s off for 20 minutes

1. mountain climbers
2. row
3. dumbbell snatch
4. plank
5. wallballs

Friday

teams of 2:

AMRAP 7 minutes

2 rope climbs
30 back squats 75/50kg

rest 3 minutes

AMRAP 7 minutes

10 synchro thrusters 35/25kg (both team mates at the same time)
20 toes to bar
30 double unders

rest 3 minutes

AMRAP 7 minutes

20 burpee box jump overs
40m bear crawl each

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Friday the 11th of May

Workout

Its a suprise!!!! It wont be easy!!!! Go to bed now and get plenty of rest, your gonna need it!!! The later classes will be asking what it is!!!! Dont tell them!!!! Leave them sweat!!!! Send them a post wod selfie if you like but keep the workout a secret!!!! Cya all tomorrow :-)

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Thursday the 10th of May

Tabata – 20 seconds on 10 seconds off for 8 rounds

1. Dumbbell or kettlebell thrusters (1 in each hand)
2. Knees to chest or toes to bar
3. Box jumps
4. Dumbbell or kettlebell front rack lunges (1 in each hand)

Finisher

8 minute team prowler push

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Wednesday the 9th of May

every 90 seconds do 4 reps at 81% for 4 rounds

1. squat clean – 3 reps
2. bench press
3. strict or weighted pullups – 5 reps

Workout

1 to 10

Hang squat cleans 35/25kg
Bar facing burpees

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Tuesday the 8th of May

CrossFit

every 90 seconds do 4 reps at 81% for 4 rounds

1. pushpress
2. front squat
3. deadlift

Workouts

AMRAP 7 minutes

10 pushups
15 kettlebell swings 24/16kg
20 squats

Bootcamp

AMRAP 25 minutes

400 meter run
30 wallballs
20 situps
10 burpees

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