JANUARY 2020
 

1 February 2020

WOD - BUY IN - 1k Run/Row

9 Rope Climbs

11 Bear Complex (1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press)

BUY OUT - 1k Row/Run

Scaling Options Available

3 FEBRUARY 2020

ACCESSORY - 3 Rounds

45 Sec Scap Pulls

45 Sec Scap Push

45 Sec Ring Row Pulls

15 Sec Rest Between

WOD - 5 Rounds for Time

10 Box Step Ups @30/24"

5 HSUP

10 Shoulder to Overhead @55/40k

Scaling Options Available

4 FEBRUARY 2020

STRENGTH - Core

3 Sets

45 Sec L-Sit Hold

25 Banded Good Morning

3 Wall Walks

 

WOD - 4 Rounds For Time

11 Hang Clean @45/30k

11 Push Press

11 Air Squats

Then

Max Weight Push Press in 5 Minutes

 

Scaling Options Available

5 FEBRUARY 2020

STRENGTH - 15 Min to Find Heavy

2 Push Press

1 Push Jerk

 

WOD - E3MOM 15 Min

15 Lateral Burpees Over Bar

12 Toes to Bar

9 Shoulder to Overhead @60/40k

(Restart @ each 3 Minutes)

Scaling Options Available

6 FEBRUARY 2020

ACCESSORY - Stretch Focus on Shoulders

WOD - Max Sprint (from 23/1/20) in Under 5 Minutes

Rest 3 Minutes Then

5 Rounds (25 Min CAP)

30 MB Reverse Stepping Lunges @8k

400m Run

5/10 Muscle Ups/Jumping Muscle Ups

Scaling Options Available

7 FEBRUARY 2020

SKILL - Breakdown Muscle Ups

WOD - 4 Rounds for Time (16 Min CAP)

5 Muscle Ups

5 Power Cleans @75/60k

15 Wall Bals @9/6k

100m Run

Scaling Options Available

8 February 2020

ENDURANCE - 6 Min EMOM

10 HSUP

 

WOD - RANDY on the Move

3 Rounds

500m Run / 625m Row

25 Power Snatch @35/25k

Scaling Options Available

10 FEBRUARY 2020

ENDURANCE - 3 Rounds for Time (5 Min CAP)

10 BB Bent Over Row @50/30k

12 Pullups

WOD - CHARLOTTE - 21-15-9 For Time

OH Squat @45/30k

SDHP

Scaling Options Available

11 FEBRUARY 2020

ACCESSORY - 3 x 10 Reps

Banded Glute Bridge with 3 Sec Hold

 

WOD - 12 Min AMRAP

6 Dedlift @80/60k

6 Bar Facing Burpees

100m Run

Scaling Options Available

12 FEBRUARY 2020

STRENGTH - Front Squat 1RM (20 Min)

 

WOD - 12 Min AMRAP

5 Ring Dips

10 Alt Pistols

15 Toes to Bar

20 Plate Russian Twists @20/15k

Scaling Options Available

13 FEBRUARY 2020

WOD - Max Goblet Squat Jumps in 5 Mins

Rest 3 Mins then

50, 40, 30, 20, 10 American KB Swing @24/16k

25, 20, 15, 10, 5 Wall Balls @9/6k

Scaling Options Available

14 FEBRUARY 2020

Valentines Day Partner WOD

For Time

30 Burpee Jump Over Planking Partner

100 Wall Balls @9/6k

50 Pullups

200 Double Unders / 300 Skips

4 Rope Climbs

Then Straight Into

15 Thrusters @45/30k

15 KB Swing @24/16k

15 Box Jumps @24/20" 

 

Scaling Options Available

15 February 2020

ENDURANCE - 8 Min EMOM

ODD - 200m Sprint

EVEN - 15 Wall Balls @9/6k

(Beat Rounds from 17/1/20)

 

WOD - RANDY on the Move

3 Rounds

500m Run / 625m Row

25 Power Snatch @35/25k

Scaling Options Available

17 FEBRUARY 2020

ACCESSORY - DB Dedlift + Squat

WOD -OPEN 18.4 (Scaled) For Time

21/15/9 Dedlifts @60/40k

21/15/9 HSPU

9/6/3 Dedlifts

15m HS Walk

Scaling Options Available

18 FEBRUARY 2020

EDNURANCE - 5 Rounds Beat Best Time From 8/1/20

10 x 10m Shuttles

10 Pushups

 

WOD - 9 Min EMOM for Reps

Alt DB Snatches @22.5/15k

Wall Balls @9/6k

Rest 2 Minutes Then

9 Min EMOM

Alt. DB Hang Clean & Jerk

Box Jump Overs @24/20" 

Scaling Options Available

19 FEBRUARY 2020

STRENGTH - Squat Clean 1RM (20 Min)

 

WOD - 5 Rounds for Time

5 Chest to Bar Pullups

10 Push Jerk @60/45k

5 Ring Dips

Scaling Options Available

20 FEBRUARY 2020

ENDURANCE - Max Accumulated HS Hold in 3 Minutes

 

WOD - Max Body Blasters in 5 Minutes

Rest 3 Minutes Then

5 Rounds for time (25 Min CAP)

40 Wall Balls @9/6k

40 Calorie Row

40 KB SDHP @24/16k

100 Double Unders / 200 Skips

Scaling Options Available

21 FEBRUARY 2020

ENDURANCE - 6 Min EMOM

10m Bear Crawl + 100m Sprint

WOD - For Time

600m Run

30 Squat Cleans @40/25k

600m Run

Scaling Options Available

22 February 2020

WOD - 10 Rounds for Time

20 Double Unders

10 Hang Clean @50/35k

AFTER BURNER - 6 Min EMOM

16 Plate Russian Twists @20/15k

Scaling Options Available

No Rings JT
21-15-9
HSPU
Dips (from what ever you have)
Pushups
150 Burpees for Time

Pool WOD

18 Min AMRAP

1 x Sit on Noodle, no using hands, spin legs as if riding a bike around the outside of pool

15 Pushups from inside of pool, done with hands outside of pool

1 x Length and back Man from Atlantis

15 Dips done from inside of pool, hands outside of pool

For Time
50 BF Situps
50 Double Unders / 100 Skips
50 BF Situps
50 Walking Lunges
50 BF Situps
50 Burpees
7 Rounds for Time
10 Pistols
12 Tricep Pushups
15 Pullups
4 Rounds for Time
400m Run
50 Air Squats

CROSSFIT - PERSONAL TRAINING - GROUP TRAIING - NUTRITIONAL ADVICE - WEIGHT LOSS - MUSCLE TONE - FUNCTIONAL FITNESS - BOOTCAMPS

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