• Monday 2 November – Saturday 7 November

    MONDAY 2 NOVEMBER

    WOD

    AMRAP 7

    5 – Burpees

    15 – ALT Dumbbell Snatch

    Rest 3 Mins

    AMRAP 7

    5 – Burpees

    15 – Dumbbell Goblet Squats

    Rest 3 Mins

    AMRAP 7

    5 – Burpees

    15 – Dumbell STOH

    ——————————————————————————————————————–

    TUESDAY 3 NOVEMBER

    STRENGTH

    EMOM 10

    3 – Touch and Go Power cleans

    WOD

    AMRAP 14

    36 – Double unders

    6 – Power Cleans

    ——————————————————————————————————————–

    WEDNESDAY 4 NOVEMBER

    CORE

    2 Rounds

    30 secs Plank (15 secs rest)

    30 secs Left Side Plank (15 secs rest)

    30 secs Hollow Rocks (15 secs rest)

    30 secs Right Side Plank (15 secs rest)

    30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)

    WOD

    AMRAP 9

    15 – KB Swings

    12 – Box Jump

    9 – T2B

    Rest 3 mins

    AMRAP 6

    12 – KB Swings

    9 – Box Jump

    6 – T2B

    Rest 2 mins

    AMRAP 3

    9 – KB Swings

    6 – Box Jump

    3 – T2B

    ——————————————————————————————————————–

    THURSDAY 5 NOVEMBER

    SQUAT

    E3MOM (15mins)

    10 Back Squats (adding weight every Round)

    WOD

    AMRAP 10

    16 – Unbroken Wall Balls

    16 – Reverse DB Lunges

    ——————————————————————————————————————–

    FRIDAY 6 NOVEMBER

    WOD

    4 mins Max Meter Run (around island)

    Rest 3 mins (walking, no standing still)

    3 mins Max Meter Run (around island)

    Rest 2 mins (walking, no standing still)

    2 mins mins Max Meter Run (around island)

    Rest 1 min (Walking, no standing still)

    1 min mins Max Meter Run Max Effort Sprint (around island)

    Rest 5 mins

    4 mins Max Meter Row

    Rest 3 mins (keep moving but very slowly. No dead stop)

    3 mins Max Meter Row

    Rest 2 mins (keep moving but very slowly. No dead stop)

    2 mins mins Max Meter Row

    Rest 1 min (keep moving but very slowly. No dead stop)

    1 min mins Max Meter Row Max Effort Sprint

    ——————————————————————————————————————–

    SATURDAY 7 NOVEMBER

    WOD

    “Doring Profeet” New CFB Benchmark

    For Time:

    1 Mile Run (or 800m Run)

    Into (Broken up as needed)

    30 – Ring Muscle Ups (or Bar Muscle ups/ Strict Pull Ups/Pull Ups/ Ring Rows)

    45 – Squat Snatch @60/40kg (or 50/30 or 40/20)

    105 – Box jumps

    Into

    ½ Mile Run (or 400m Run)

    1
  • Monday 26 October – Saturday 31 October

    MONDAY 26 OCTOBER

    WOD

    EMOM 10 Number 1

    18/15 – Cal Row (or 15/12)

    30 – DB Push Press @22.5/17kg

    Rest 3 Mins

    EMOM 10 Number 2

    20 – Alt Hang DB Snatch @22.5/17kg

    15 – Burpees over DB (or 12 or 10)

    Rest 3 Mins

    EMOM 10 Number 3

    60 – Double Unders (or 50 DU / 60 Plate Hops / 80 Singles)

    16 – Wall Balls

    ______________________________________________________________________________

    TUESDAY 27 OCTOBER

    LIFT

    EMOM 12

    3 Power Snatch

    WOD

    AMRAP 11

    9 – 6 – 3 (repeat)

    Power Snatch @60/35kg (or 50/25Kg)

    3 – 6 – 9   

    Box Jump Over

    ______________________________________________________________________________

    WEDNESDAY 28 OCTOBER

    PUSH ‘N PULL

    EMOM 18

    Min 1 – Max Bar Muscle Ups (Strict Pull Ups/ Assisted Strict Pull Ups)

    Min 2 – Max Push Ups Min 3 – Rest

    WOD

    AMRAP 18

    12 – Pull Ups

    15 – Goblet Squats

    18 – KB Swings

    400m Run

    ______________________________________________________________________________

    THURSDAY 29 OCTOBER

    DEADLIFT

    4 – 4 – 4 – 4 – 4

    WOD

    For Time

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

    Left Arm Dumbbell Thruster

    Deadlift @100/65kg

    Right Arm Dumbbell Thruster

    T2b/V-Ups

    ______________________________________________________________________________

    FRIDAY 30 OCTOBER

    WOD

    3 Rounds

    AMRAP 6

    350/250m Row

    24 – ALT Dumbbell Clean and Jerks

    12 – Weighted Box Step Overs

    6 – Dumbbell Facing Burpees

    Rest 6 Mins

    ______________________________________________________________________________

    SATURDAY 31 OCTOBER

    “Get him to the Greek” (New CFB Benchmark)

    AMRAP 30

    3 – Muscle Ups (3 Bar MU/ 6 C2B/ 6 PU / 9 Ring Rows)

    6 – Squat Cleans @60/40kg or 50/30 or 43/25 (Power Clean+FS/ Power Clean)

    9 – Push Jerks

    12 – HSPU (Push ups + 2 Shoulder Taps)

    Or as a team

    “Get them to the Greek” WOD

    Broken up as needed

    6 – Muscle Ups (3 Bar MU/ 6 C2B/ 6 PU / 9 Ring Rows)

    12 – Squat Cleans @60/40kg or 50/30 or 43/25 (Power Clean+FS/ Power Clean)

    18 – Push Jerks 24 – HSPU (Push ups + 2 Shoulder Taps)

    0
  • Monday 19 October – Saturday 24 October

    MONDAY 19 OCTOBER

    WOD

    5 Rounds:

    1 min – Max Cal Row

    20 Secs Rest

    1 min – Max Double Unders (Single Unders/Plate Hops)

    20 Secs Rest

    1 min – Max Box Jump (Step down)

    20 Secs Rest

    1 min – Max Empty Bar Thrusters

    Rest 2 mins

    ______________________________________________________________________________

    TUESDAY 20 OCTOBER

    CLEAN UP

    E2MOM 12

    Every 2 mins for 6 rounds complete:

    6 – Hang Power Cleans for Max Weight

    WOD’S UP?

    AMRAP 6

    4 – Lateral Over The Bar Burpees

    8 – Power Cleans @50/30kg or 40/25kg or 30/15kg

    12 – Push Press @50/30kg or 40/25kg or 30/15kg

    Rest 2 Mins

    AMRAP 6

    4 – Push Press @50/30kg or 40/25kg or 30/15kg

    8 – Burpees

    12 – Power Cleans @50/30kg or 40/25kg or 30/15kg

    Rest 2 Mins

    AMRAP 6

    4 – Power Cleans @50/30kg or 40/25kg or 30/15kg

    8 – Push Press @50/30kg or 40/25kg or 30/15kg

    12 – No Push Up Burpees

    ______________________________________________________________________________

    WEDNESDAY 21 OCTOBER

    CORE

    Tabata Hollow Rock

    Rest 1

    Tabata ABMAT Sit ups

    Rest 1

    Tabata Plank Up Down

    WOD

    5 Rounds For Time

    30 – Alt DB Snatch

    15 – Toes to Bar (Hanging Knee Raises/V-Ups/Tuck Ups)

    ______________________________________________________________________________

    THURSDAY 22 OCTOBER

    SQUAT STRENGTH

    Every 2 mins for 7 rounds with a moderate weight

    “Super Glute Complex”

    4 – Back Squats

    6 – Reverse lunges

    4 – Back Squats

    6 – Lunges

    WOD

    AMRAP 13

    28 – Double Unders

    14 – KB Swings

    28 – Double Unders

    14 – Wall Balls

    ______________________________________________________________________________

    FRIDAY 23 OCTOBER

    WOD

    2 Rounds

    AMRAP 4

    Max Meter Row

    Rest 2 mins

    AMRAP 4

    Max Meter Sandbag/Medball Carry

    Rest 2 mins

    AMRAP 4

    200m Row Sprint : 100m Recovery Row

    Rest 2 mins

    AMRAP 4

    200m Run Sprint : 100m Slow Jog

    Rest 4 mins after Round 1

    ______________________________________________________________________________

    SATURDAY 24 OCTOBER

    Team WOD and BEER! No class cap 😉

    0
  • Monday 12 October – Saturday 17 October

    MONDAY 12 OCTOBER

    WOD

    Every 4 mins for 7 Rounds (28mins)

    Buy in – 200m Run

    50 – Double Unders (or 75 plate hops/75 singles)

    Into Max Weighted Burpee Box Step ups for Score @22.5kg/17kg (scale weight/no weight)

    ______________________________________________________________________________

    TUESDAY 13 OCTOBER

    STRENGTH

    EMOM 10

    3 – Hang Power Snatch

    WOD

    For Time:

    27 – 21 – 15 – 9 – 3        

    Power Snatch @ 50/30kg (or 40/25 or comfortable weight)

    Back Rack Lunges

    ______________________________________________________________________________

    WEDNESDAY 14 OCTOBER

    PULLING

    Alternating between stations for 16 Rounds (8 Rnds each)

    Station 1

    40 secs Max Strict Pull Ups

    Rest 20 secs

    Station 2

    40 Secs Max Cal Row

    Rest 20 secs

    WOD

    AMRAP 12

    4 – Bar Muscle Ups (6 C2B/ 6 Pullups / 12 Ring Rows)

    12 – Thrusters @45/30kg

    ______________________________________________________________________________

    THURSDAY 15 OCTOBER

    DEADLIFT

    Slowly work up to 30% more than workout weight for 5 TnG reps

    WOD

    For Time

    Buy in – 200m Run

    21 – 18 – 15**– 12 – 9 @90/60kg or 80/50kg or 70/40kg

    Unbroken Deadlifts

    9 – 12 – 15– 18 – 21

    Over the bar Burpees

    **After the 15 deadlifts 400m Run (run before starting 15 burpees)

    Buy Out 200m Run

    ______________________________________________________________________________

    FRIDAY 16 OCTOBER

    WOD

    10 Rounds Alternating Stations

    90 secs on : 90 secs off

    Station 1

    20 – Push Ups

    Max Box Jump Overs for Score

    Station 2

    25 – Abmat Sit Ups

    Max KB Swings for score (Scale to Russians if needed)

    ______________________________________________________________________________

    SATURDAY 17 OCTOBER

    WOD

    “Shitsu”

    For Time

    123 – Shoulder To Overhead @60/40kg or 50/30 or 43/25

    Every time you break

    15 – Burpees

    45 – Double Unders

    0
  • Monday 5 October – Saturday 10 October

    MONDAY 5 OCTOBER

    WOD

    AMRAP 7

    5 – Burpees

    15 – ALT Dumbbell Snatch

    Rest 3 Mins

    AMRAP 7

    5 – Burpees

    15 – Dumbbell Goblet Squats

    Rest 3 Mins

    AMRAP 7

    5 – Burpees

    15 – Dumbell STOH

    TUESDAY 6 OCTOBER

    STRENGTH

    EMOM 10

    3 – Touch and Go Power cleans

    WOD

    AMRAP 14

    36 – Double unders

    6 – Power Cleans

    WEDNESDAY 7 OCTOBER

    CORE

    2 Rounds

    30 secs Plank (15 secs rest)

    30 secs Left Side Plank (15 secs rest)

    30 secs Hollow Rocks (15 secs rest)

    30 secs Right Side Plank (15 secs rest)

    30 secs Flutter Kicks Holding the hollow rock arch (1 min 15 secs rest)

    WOD

    AMRAP 9

    15 – KB Swings

    12 – Box Jump

    9 – T2B

    Rest 3 mins

    AMRAP 6

    12 – KB Swings

    9 – Box Jump

    6 – T2B

    Rest 2 mins

    AMRAP 3

    9 – KB Swings

    6 – Box Jump

    3 – T2B

    THURSDAY 8 OCTOBER

    SQUAT

    E3MOM (15mins)

    10 Back Squats (adding weight every Round)

    WOD

    AMRAP 10

    16 – Unbroken Wall Balls

    16 – Reverse DB Lunges

    FRIDAY 9 OCTOBER

    WOD

    4 mins Max Meter Run (around island)

    Rest 3 mins (walking, no standing still)

    3 mins Max Meter Run (around island)

    Rest 2 mins (walking, no standing still)

    2 mins mins Max Meter Run (around island)

    Rest 1 min (Walking, no standing still)

    1 min mins Max Meter Run Max Effort Sprint (around island)

    Rest 5 mins

    4 mins Max Meter Row

    Rest 3 mins (keep moving but very slowly. No dead stop)

    3 mins Max Meter Row

    Rest 2 mins (keep moving but very slowly. No dead stop)

    2 mins mins Max Meter Row

    Rest 1 min (keep moving but very slowly. No dead stop)

    1 min mins Max Meter Row Max Effort Sprint

    SATURDAY 10 OCTOBER

    WOD

    AMRAP 37

    37 – Deadlifts (100/70 or 80/55 or 60/40)

    74– Double Unders

    37 – Over the bar burpees

    74 – Double Unders

    37 – Single Arm Devil Press

    74 – Double Unders

    1