Tag Archives: body weight

Workouts for the Week 15-19th May

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This Week is Deload week. Deload doesn’t mean easy! What it does mean is that the volume is low while the intensity remains high.

The purpose of a Deload is to Destress the physically, phsycoligically and emotionally form the hard training weeks. This gives our bodies and minds a chance to adapt and get stronger physically and mentally.

by the end of he week you should all be feeling good and wanting to hit some hard training again.

Sunday

Every 90 secs for 6 rounds

8 OHS 60/40

Build to 1 rm Front Squat – 12 mins

Monday

5 rounds

Amrap 2

10 pull ups

10 box jumps

Rest 1 min

Amrap 2

20 wall balls

MAX cal row

Tuesday

Build to 1 Rm Power Clean -12 mins

AMRAP 8

Power Cleans @ 90% 1RM

Wednesday

Build to 1  push press

AMRAP 15

15 Burpees

15 Kettlebell Swings

Thursday

A. Bench press 5 x 5

B. Deadlift 5 x 5

Alternate between a+b

Same load throughout

Workouts for the Week 8-12th May

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Sunday

10 rounds

40 sec work

20 secs rest

  1. Wallballs 14/9kg
  2. Sumo Deadlift 60/40
  3. Burpees

Alternate 1,2,3

Monday

EMOM 10

5 x Thruster 65/40kg

(add 2-5kg from last time)

Squat Clean

6 x 1 AHAP

3 rounds NFT

20 GHD sit ups

20 Good Mornings

Tuesday

Strict press 5-5-3-3-1-1-1

Every 7 mins for 5 rounds

Row 1250 m

Wednesday

A. EMOM 10

1 x Snatch Dead lift

1x Hang Power Snatch

1x Snatch balance

B. Build to Max 1 Rm Snatch

Thursday

EMOM 40

  1. 7-9 HSPU
  2. 8-10 C2B Pull up
  3. 15 Heavy Russian kettle bell swings
  4. Double unders
  5. Rest

Week 1st May- 5th May

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SUNDAY

Every 90 sec for 5 sets

5 x  OHS 60/40

For time

12-9-7 Squat snatch 50/30

21-15-9 TTB/knee to elbow

MONDAY

Bulgarian Split Squat

4x 12 each side

Single arm Kettle bell row

4×10 each side

Mini Cindy

AMRAP 10

5 pull ups

10 push ups

15 squats

TUESDAY

Every 3 mins for 10 rounds

5 Dead lifts 120-140kg M

70-100kg F

10 Bar over Burpees

30 double unders (90 singles

WEDENESDAY

Paused  Front Squat

Build to 1 rm 5 sec paused in bottom.

Every 30 secs for 10 mins

1 power clean 80/50

THURSDAY

in 40 min complete

50 wall balls

1500m row

75 wall balls

1000m Row

100 wall balls

500m row

FRIDAY

TEAM WOD

Workouts for the week 10-15th April

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Sunday

HSPU Skill Pratcice

Deadlift 5 sets of 5 reps

each rep paused 3 sec at knee.

EMOM 12

  1. 10-12 Cal row
  2. 3-5 Wall Walks

Monday

Front Squat (paused 3 secs in bottom) AHAP

5 sets of 5 reps

EMOM 10

1 Power Snatch 1 Hang Snatch 1 OHS – Build to Heaviest

Tuesday

  1. Muscle up skill/Strength
  2. The Dirty 30 (30 reps of each for time) 30 min time cap

Box Jumps

Pull ups

Kettle bell Swings

Lunge Step

Knees to Elbow

Push Press 20kg

Good morning 20kg

Wall balls

Burpees

Double unders then back up!

Wednesday

Build to 1RM Bear Complex

Clean

Front Squat

Push Press

Back Squat

Push Press

EMOM16

  1. 4 x Squats Cleans @ 80%
  2. 10-12 TTB

Thursday

EMOM 12

1. 5-7 HSPU

2. 10 x PenDlay Row AHAP

3 x

AMRAP 4

Row for Cal

AMRAP 4

3 chest to bar Pull ups

6 push ups

9 box jump over

Rest 2 mins

 

Friday

Team Wod

Workouts for the week 3rd April-7th April

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Sunday 

A. Tempo Front Squat AHAP

5 Sets of 5 Reps @42×2

B. EMOM 12

  1. 5 x Hang Snatch @ 50/30
  2. 8-10 Bar over Burpees

 

Monday

A. Strict press 4 x 10 (Same load)

B. Pendlay Row 4 x 10 AHAP

C.

AMRAP 2 x 5 (2 min rest)

10 Russian KBS 32/24kg

10 Goblet Squat 32/24kg

 

Tuesday

A. HSPU Skill practice

B.

AMRAP 15

40 Cal Row

20 Push ups

 

Wednesday

A. Every 90 secs  x 5 rounds – 10 OHS 50/30

B. For time (30 min Cap)

10-9-8-7-6-5-4-3-2-1

Power Clean 60/40

2-4-6-8-10-12-14-16-18-20

STOH 60/40

 

Thursday 

A. Muscle up skill/Strength

B. EMOM 21

  1. 50 Du’s (45 sec max)
  2. HSPU x 5-7
  3. Pull ups x 8-10

 

Workouts for the week 20th March- 24th March

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Sunday

Clean and Jerk

6 x 2.2.2 rest 10 sec/2 mins

Build to heaviest set

EMOM 10

  1. 5 x Power Clean and Push Jerk at 70%
  2. 8-10 Strict Pull ups

 

Monday

AMRAP 13

55 Deadlifts 102/70kg

55 wall balls

55 cal Row

55 HSPU/ Hand Release Push ups

 

Tuesday

Back Squat 6-6-6-6

increase 2-5kg from last week

same weight across all sets

AMRAP 12

10 Front Squats (from floor) 60/40kg

10 Bar over Burpees

 

Wednesday

Push Press – build to 3 Rm

For time

1000m row

400m run

750m row

800m run

500m row

1600m run

 

Thursday

For time

25 Hang Power cleans

5 Ring dips

20  Hang power cleans

10 Ring dips

15 Hang power cleans

15 Ring dips

10 hang power cleans

20 ring dips

5 hang power cleans

25 ring dips

Workouts for the week 6th March – 11th March

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Sunday

For time

working on the odd minutes and resting on the even minutes.

300 Air Squat

200 Sit ups

100 push ups

Monday

16.2

or

3 rounds for time

25 ttb/knee raises

50 double unders/ 100 singles

15 squat cleans 60/35

Tuesday

Push press build to 5rm

Helen

3 rounds for time

400m run

21 kbs 24/16kg

12 pull ups

Wednesday

Back Squat 6-6-6-6-6 @ 80% 6rm

9-15-21

Row for Calories

Power Snatch 50/30kg

Thursday

Sallys Birthday workout

Ship

9 rounds for time (40 min cap)

7 Squat cleans 80/55kg

8 Burpee box jump 30/24

 

Friday

Gym Closed

Saturday

Open workout 16.3

Workouts for the Week 28th -4th March

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Sunday

Deadlift 10-10-10-10

all sets at same weight.

Tabatta 8×20:10

Push up

Sit up

kettbell swing 24/16

Hollow hold

 

Monday

Open 16.1

or

AMRAP 20

40 Oh plate lunge 20/10kg

20 Burpees to plate

Tuesday

12 mins to est a 1 rm 3 pos Snatch

EMOM 12

  1. 1x 3 pos snatch at 70%
  2. 8-12 Toes to bar

Wednesday

A.

Back squat

20 mins to est a 6 rm

B.

for time (20 min cap)

40-30-20-10

Power Clean 50/30

Wall Ball 9/7

Thursday

A. Push press Build to 8 rep max

B. 3 rounds for time.

1 km row

800m run

 

Friday

gym closed

 

Saturday

Open 16.2

 

 

Workouts for the week 14th Feb -18th Feb

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Sunday

For time

60 pull ups/ Ring row

60 Burpee over bar

50 Thrusters 40/25

50 Toes to bar

40 Power cleans 40/25

40 Kettlebell swings 24/16kg

50 lunge steps

50 sit ups

60 Burpee over  the Bar

60 Wall  balls 9/7

 

Monday

HSPU Skill practice

10 rounds

500m Row

30 double unders/90 Sinlges

 

Tuesday

Muscle up skill practice.

4 rounds for time

12 hang power snatch 40/25

9 box jumps 30/24

6 muscle ups (6 pull ups/dips)

 

Wednesday

Back Squat – 20 mins to build to 8 rep max

12-15 min Eazy row (recovery)

Tabbata Hollow hold

 

Thursday

Build to 5 rm push press

BB cycling – 1 max effort set Push Press (no pause) at 90% above

AMRAP 18

30 deadlifts 60/40

3 HSPU

25 Deadlifts 80/50

6 HSPU

20 Deadlifts 100/60

9 HSPU

15 deadlifts 120/80

12 HSPU

10 Deadlifts 140/100

15 HSPU

 

Workouts for the week. 7th -11th Feb.

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Sunday

0-10

1000m row

50 thrusters 20kg

30 pull ups/Ring rows

10-20

establish a 3 rep max OHS

 

Monday

HSPU Skill practice.

30-25-20-15-10-5 Wall balls

400m run between each round

 

Tuesday

Sports day Team Wod 9am and 4pm

 

Wednesday

Build to 1 rm push press

BB cycling – 80% above 1 max effort set Push Press no pause in bottom.

EMOM 12

  1. 8-10 Power Clean (touch n go) 60/35
  2. 7-9 HSPU

Thursday

Back Squat 8-8-8-8

Add 2-5kg from last week.

5 rounds for time

5 deadlifts 140/90

50 double unders