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  • Monthly Archives: February 2020

    Sunday 1st March

    A) 18 min, 6 sets 3 Deadlifts ss 5 KB windmills each arm B) 18 min paired AMRAP 20m double DB Death march each 2 x 22.5/15 15/10 10/7.5 30 Seated partner med ball lateral throws 40 partner wall balls

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    Thursday 27th February

    A) 12 min, 6 sets 2 front squats E2MOM 3/7/19 repeat B) 17 min In pairs, 3 rounds 12 Devil press 18 DB Thrusters 24 DB box step overs (step off sideways or backwards) 30 DB cleans (scale to hang cleans if needed) 2 x 22.5/15 15/10 10/7.5 Share work […]

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    Wednesday 26th February

    A) 13 min, 5 sets 3-5 DB single arm push press ss Plank complex: 20s front and 20s each side B) 16 min window, 4-5 rounds for quality 20m HS walk (spotted if needed) / wheelbarrow walk / bear crawl (hips above head if possible) 15 v-sits 2 rope climbs […]

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    Monday 24th February

    Conditioning WOD 20/1/20 repeat A) 24 min 6 x 2 min on, 2 min off 30/20 20/15 10/8 cal check in Max burpee box jump / step overs Rotate round the ergs and hit each twice, score your total BBJOs B) Tabata hollow hold Scale but don’t stop during the […]

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    Sunday 23rd February

    A) 42 min: 3 x 12 min AMRAPs, 2 min rest and rotate. Work with a partner but do all the work, just start on different movements. Machine cals are 15/12 12/10 8/6 i) Bike 40m sled push @ roughly bodyweight 9 Burpees ii) Ski 12 Air squats 9 AKBS […]

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    Saturday 22nd February

    Structural Saturday! A) 15 min, 5 sets 4 Sumo Deadlifts ss L-sit work B) 15 min, 4 sets 10 Reverse hypers ss 5 ab wheel rollouts ss 20m double KB carry One suitcase hold, the other in front rack, swap sides at 10m C) 10 min paired AMRAP 6 wall […]

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    Friday 21st February

    A) 15 min, 5-7 sets 1 BTN split jerk + 1 split jerk from front rack Straight into B) 8 min 3 x 8 strict press @ around 50% of A) C) 8 min 20 – 16 – 10 KB sumo deadlift high pull KB hang clean and STOH (swap […]

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