Saturday 1st June

Throw-down and Party! WOD 1: the Strongman Sprint. One round for time: RX 100m sandbag carry (55/35kg) 15 hand release push ups 10 sandbag over shoulder (55/35kg) 10 deadlifts (100/60kg) Scaled 100m sandbag carry (35/25kg) 15 push ups to box (24/30”) 10 sandbag over shoulder (35/25kg) 10 deadlifts (70/45kg) WOD 2A Find a heaviest for: […]

Friday 31st May

A) 30 min Paired AMRAP 200 DUs / SUs 150 Wall balls 9/6 6/3 100 AKBS 32/24 20/16 12/8 75 Push ups / kneeling 50 Pull-ups / jumping 5 synchro down ups every time you break. (Or just when you swap on the skipping) B) Rig calf stretch and couch stretch

Thursday 30th May

A) 15 min, 6 sets Deadlift 5–4–3–2–1–1 Stick with 5 reps if newer to the lift / training. – Do a 30s hollow hold between sets if you’re not maxing out B) 15 min, 6 x 2.5 min windows, power output test: 2 min for max cals, 30s to swap with your partner * Rotate […]

Wednesday 29th May

A) 12 min, 8 sets Every 90s 1 split jerk from the rack, no misses 5 x 3 split jerk from the floor B) 9 min, 6 sets Every 90s 3 – 6 strict C2B Pull-ups Pull-ups / chin ups assisted chin ups 12 ring rows C) 10 min In pairs, YG/IG 3 rounds each […]

Tuesday 28th May

A) 15 min, 6 sets Back Squat 5–4–3–2–1–1 Stick with 5 reps if newer to the lift / training B) 15 min 21, 18, 15, 12, 9 KB SDHP 32/24 20/16 12/8 V-sit 200m run between each round C) Couch stretch

Monday 27th May

A) 15 min, 5 sets 3 push press ss 30s hollow hold Extended holding 5kg plate above chest Extended Single leg or tucked B) 8 min Rope climb workshop Efficiency tips for experienced climbers Learning how to get feet locked on the rope and just holding Find an angle to pull-up to standing with a […]

Sunday 26th May

A) 15 min, 5 sets 3 Position snatch 3 Position power snatch B) 30 min 30 Overhead squats (scale to front squats if OH position not stable enough) 40/30 30/20 20/15 3 rounds Cindy (5 pull-ups / jumping, 10 press-ups / kneeling, 15 air squats) 40 Front squats 4 rounds Cindy 50 Back squats (taken […]

Saturday 25th May

A) 15 min, 5 sets 1-3 strict ring MUs 3 Banded ring transition (if can already do 1 strict pull-up and dip) 3-5 negative chin-ups or 10-12 ring rows (Use angle to scale difficulty) ss 5 tiptoe support stable dips B) 25 min 6 rounds 3 Wall walks 6 burpees 9 press-ups / kneeling 12 […]

Friday 24th May

A) 15 min, 5 sets 3 position power clean 2 from each position with lighter weight if newer to the lift B) 14 min 6 rounds 8 Double KB Sumo DL 7 Double KB cleans 6 Double KB front squats 24/20 16/12 12/8 3 BMU 5 Pull-ups 7 jumping pull-ups C) Lower back foam roll

Thursday 23rd May

A) 15 min, 6 sets 3 split jerk from the rack, 1s pause in the dip 3 push press ss 5 strict C2B chin ups (add load if possible) 3-5 C2B chin-ups using assist or negatives 10-12 ring rows (Use angle to get the right difficulty) B) 15 min paired AMRAP 20 Synchro down ups […]