WOD Monday 4th May "May the fourth be with you"!

Bank holiday WOD 

It's a twisted GIRL! 

Be ready! 

WOD Saturday 2nd May

Team work makes the dream work! 

WOD Friday 1st May

Strength:

Deadlifts 5 5 3 3 3 

20 Thrusters for time 35/45

WOD 

"Randy" 

75 GTOH for time 

WOD Thursday 30th April

It's all about the bar today - no running; no Kettlebells and no burpees - just the bar! 

1 x AMRAP 

3 x EMOM's 

Be ready! 

WOD Wednesday 29th April

Strenght/skills:

Wall Balls & Double Unders 

EMOM: 6 minutes 

1st minute Wall Balls 

2nd minute Box Jumps 

WOD: for time 

40O Run 

26 Press Ups 

400 Run 

26 KB Swings 

400 Run 

26 Sit Up 

400 Run 

26 Prisoner Squats

400 Run

26 Double Unders

400 Run 

26 Box Jumps 

WOD Tuesday 28th April

Strength:

Front Squats 

EMOM:

1 x Power Clean & 1 x Squat Clean 

WOD 

3 rounds for time 

7 x Squat cleans 

14 x Pull Up (ring rows) 

21 x Box Jumps 

Sunday 26th April

Saturday 25th April

WOD Friday 24th April

Strength/skills: 

Deadlifts 5 5 3 3 3 

Paired with partner hamstring work 

WOD: 

15 Wall Balls 

10 Deadlifts 60/100

5 GTOH (bar)

WOD Thursday 23rd April

Strength/skills

Bent over rows 5 5 3 3 3 

Paired with: 

Bicep curls & side lateral raises

EMOM: (to failure with a 20 minute time cap) 

3 Thrusters 

3 Pull Ups

3 Burpees 

WOD Tuesday 21st April

Strength/skill: 

Strict Press

Push Press 

Push Jerk 

& WOD prep. 

WOD: 

"DT" 

WOD Wednesday 22nd April

Strength & Skills

Pushing & Pulling 

Kettlebell Complex 

EMOM: 10 minutes (35 seconds continuous work) 

Manmakers. 

WOD 

10 minute AMRAP

5 x Front Squats 45/60

10 x American KB Swings (20/28)

15 x GTOH (10/20)

WOD Monday 27th April

Strength 

Push Press

EMOM: 10 mins

Wall Balls 

WOD 

400 run

50 deadlifts

50 power cleans 

50 shoulders to over head

50 front squats 

400 run 

WOD Monday 20th April

Strength/Skill: 

Back Squats 

Paired with static ring holds (muscle up progressions) 

EMOM

"Curtis Press" 

1 x Hang Power Clean 

1 x Alternate lunges

1 x Push Press 

WOD Friday 17th April

Strength & Skills 

Floor Press 5 5 3 3 3 

Paired with max ring dips to failure 

WOD 

Team WOD 

WOD Thursday 16th April

Strength/Skills:

Front Squats

5 5 3 3 3

OHS technique 

WOD: 

5 rounds for time 

5 x Power Cleans 

10 x Burpee Box Jumps 

WOD Wednesday 15th April it's all about the bar

WOD Tuesday 14th April

Strength/Skill: 

Push Press 5 5 3 3 3

Hand stand holds 

* toes 2 bar progressions 

EMOM: 

Ring Rows and Press Ups 

WOD:

5 x Hang Power Cleans 45/60

10 x Toes 2 Bar

15 x Walls Balls 

WOD Monday 13th April "Happy Birthday Joe Toland"!

Strength: 

Deadlifts 5 5 3 3 3

EMOM

RDL & KB swings

"Lucky"

21 reps of the following ....

KB Swings 

Press Ups

KB Clean & Jerks 

Pull Ups

KB Snatch 

21 Sit ups 

KB Thrusters right arm

21 double unders 

KB Thrusters left arm 

WOD Friday 10th April

Deadlifts & 3 x 5 minute EMOM's - that's all you need to know! 

WOD Wednesday 8th April

Strength/skill: 

Front Squats - warm up to c.60% Max 

EMOM: 

6 x Front Squats at c.60% Max 

WOD: 

3 Rounds of: 

21 x Wall Balls 

15 x Bar Facing Burpees

9 x Hang Power Cleans 

WOD Tuesday 7th April

10 rounds of

5 Thrusters 

10 Pull Ups 

1 x car park sprint 

Rest one minute at the end of each round 

MONDAY 6th April - Bank Holiday no WOD - "Rest Day"

Rest Day 

WOD Sunday 5th April "Happy Easter"

We are ready for you; are you ready for US! 

WOD Saturday 4th APRIL

Partner WOD with a twist! 

WOD Friday 3rd APRIL

It's all about the legs; 

Squats - lunges and the Deadlifts! (Oh and the Kettlebells) 

Be ready! 

WOD Thursday 2nd April "Happy Birthday James"

It's a Birthday WOD and we have written it for YOU! 

Have a great day James - you are a LEGEND! 

Thanks for your energy, sense of humour & most importantly the CAKES!