Friday 3rd February 2023

A. Gymnastics day

Option 1 (pull ups/CTB/toes to bar):

  • 4-5 rounds not for time:
  • 5 strict toes to bar
  • 6-10 butterfly pull ups (advanced do chest to bar, scaling is kipping pull ups or butterfly pull ups, add a band if needed)

Option 2 (handstand push ups/muscle ups):

4-5 rounds not for time:

  • 3-5 kipping HSPU (ad an abmat if needed or sub heavy DB push press)
  • 3-5 strict HSPU (add an abmat or sub pike HSPU)
  • 1-5 muscle ups bar or ring, whichever needs the most work (jumping bar muscle ups for those without muscle ups)

 

B. 2 rounds for time:

  • 24/27cal bike
  • 600/750m row
  • 400m run
  • 50 walking lunges

25 min cap

Thursday 2nd February 2023

A. Squat Clean

  • 7 x 2

Lift every 90 seconds.

 

B. For time:

27-24-21

  • Thrusters (30/42.5)
  • Pull-ups

12 min cap

Wednesday 1st February 2023

A. Split Jerk

  • 7 x 2

Lift every 90 seconds.

B. 10 min AMRAP

  • 9 deadlifts (55/85)
  • 12 box jump overs (20/24”)
  • 15 DB Shoulder to OH (2 x 15/22.5)

Straight into….

C. 5 min AMRAP of

  • Muscle Ups

Tuesday 31st January 2023

A. Snatch Complex

  • 1 snatch pull + 1 hang power snatch + 1 full snatch (squat or power)

6 sets, lifting 90 seconds

 

B. 3 rounds for time:

  • 100m farmers carry (24/32)
  • 15 Ring Dips (or Push-ups)
  • 10 Power Clean (55/80)

15 min time cap

Monday 30th January 2023

A. E2M for 10 (5 sets)

  • 3 Deadlift + 2 Front Squats + 1 Shoulder to Overhead

Increasing across sets

 

B. For time:

  • 40 front squats (30/42.5)
  • 30 lateral burpees over bar
  • 40 toes to bar
  • 30 Chest to bar pull-ups
  • 40 back squats
  • 30 lateral burpees over bar

20 min cap

Saturday 28th January 2023

A. Gymnastics day

Option 1 (pull ups/CTB/toes to bar):

4-5 rounds not for time:

  • 5 strict toes to bar
  • 6-10 butterfly pull ups (advanced do chest to bar, scaling is kipping pull ups or butterfly pull ups, add a band if needed)

Option 2 (handstand push ups/muscle ups):

4-5 rounds not for time:

  • 3-5 kipping HSPU (ad an abmat if needed or sub heavy DB push press)
  • 3-5 strict HSPU (add an abmat or sub pike HSPU)
  • 1-5 muscle ups bar or ring, whichever needs the most work (jumping bar muscle ups for those without muscle ups)

 

B. 4 sets of:

5 mins on 3 mins off

21-15-9

  • Wall balls
  • Toes to bar
  • Then, max alternating pistols in remaining time.

Friday 27th January 2023

A. Thruster

  • 5-4-3-2-1

Increase weight across

E2M.

 

B. 15-12-9

  • Power clean (42.5/60)
  • Push jerk (42.5/60)
  • Machine cals row or ski

(if using the bike, cals is 12-9-6)

12 min cap

Thursday 26th January 2023

7.30am BEACH WOD ONLY

Leighton Beach

Followed by coffee/breakfast at Orange Box

Wednesday 25th January 2023

Partner WOD

4 rounds of:

Partner 1 – Runs 400m

Partner 2 – Rows or skis for max cals until partner returns

Then switch (repeat x 4 runs each)

(16 min cap – which equals 2 min runs….)

 

4 min rest

Then starting at the 20:00

 

4 rounds going every 1:30:

100m row or ski

  • Rest until 1:30

100m run

  • Rest until 3:00 etc….

12 min total

(Finish at 32:00)

Tuesday 24th January 2023

A. E2M for 10 (5 sets)

  • 3 x Power Snatch

Touch and go.

No reset

 

B. 5RFT

  • 8 power snatch (42.5/60)
  • 4 muscle ups

12 min cap