WOD - Today

FMU


EMOM 10
3 x Deadlift 
 
 
Pairs AMRAP 21
 
2 rounds each back to back *
 
8 x Hang Power Clean + 6 STOH 80/50kg
 
Then Run 200m relay one at a time 
 
*P1 performs 2 rounds of complex back to back then P2 the same
P1 runs 200m then P2 runs 200m 
 
Continue in this manner for the 21 mins 
 
Finisher 
750m row 
2:45 / 2:55 cut off 
 
 
 
 
 
 
 
 
 

WOD Archive

16/01/20

Balls to the Wall Thursday 

 
EMOM 10
1 x Pause Snatch* + 1 x Snatch 
 
 
3 mins ON/OFF x 3rounds 
 
R1 
7 Power Snatch 60/40kg
14 Wall Balls 
 
R2 
6 Power Snatch 
12 Wall Balls 
 
R3
5 Power Snatch 
10 Wall Balls 
 
*pause at hang (mid thigh) for 3 seconds 

15/01/20

EMOM 10
  1. 5 -8 Strict HSPU
  2. 5-8 Strict T2B
 
Pairs AMRAP 16 - Alternating Exercises 
12 T2B
10 HSPU
8 Burpee Over Box 
 

14/01/20

Down Under Tuesday 


EMOM 10
1 x Squat Clean + 1 x Hang Squat Clean + 
1 x Push Jerk 
 
Pairs AMRAP 18 YGIG*
R1 
25 Double Unders 
2 Clusters 70/50kg
 
R2 
25 Double Unders 
4 Squat Cleans 70/50kg
 
R3 
25 Double Unders 
6 Power Cleans 70/50kg

13/01/20

Monday Fun Day 


EMOM 35
  1. 1 x Strict Pull UP every 15s 3 reps total*
  2. 3 x DB Push Press every 15s 9 reps total**
  3. 20s Star Plank Each side 
  4. Max Cal Row in 18 Pulls Only 
  5. 5 x Goblet Squat + 10 x Jump Goblet Squat      
 
*hang form bar in between reps. Scap pull up as a scale 
**DB’s in front rack between sets of 3. Hold untitl 45s is up 

10/01/20

Snatch and Run FMU 

 
EMOM 10 
1 x Power Snatch + 1 x Power Snatch 
 
In pairs for time*
 
Run 400m together 
42 Power Snatch 60/40kg
Run 400m together 
30 Power Snatches 60/40kg
Run 400m together 
18 Power Snatches 
Run 400m together 
 
20min cut off 
 
Finisher 
10 Strict HSPU
20 T2B
30 Pull UPS 
40 Air Squats 
50 Ab Mat 
4:45 cut off 
 
 

09/01/20

Floor Press Thursday 

 

EMOM 10
  1. 8 x Floor Press + 5 Plyo Push UPS 
  2. 8 x Ring Pull UPS 
 
Every 4 mins for 4 rounds complete 
20 Wall Balls 
20 Push UPS 
20 KBS 32/24kg 
 
Finisher 
3000m Row / 4 mile Airbike teams of 3 
 
11min cut off 
 
 
 
 

08/01/20

 

Coach Gary Special 

Emom 10
1) 5 Strict Press
2) 5 Chinese Rows each side

3x4 mins on/4mins off
40 Double Unders
8 HSPU
16 DB Snatch

07/01/20

300 Tuesday 

 
EMOM 10
2 x Power Cleans 
 
Pairs AMRAP 24
 
50 Power Cleans 60/40kg
50 T2B
50 FR Revers Lunges 60/40kg
50 HR Push UPS 
50 SDHP 32/24kg
50 Cals / Bar Hop Burp

06/01/20

Happy New Year 

An EMOM and ON to ease you back in 

Emom 10
1) 15 KBS @32/24
2) 15 V Ups

Emom 10
1) 10 DB Clean and Split Jerk @22.5/15
2) 15 Burpees

Emom 10
1) 15/12 Cal Row
2) 15 Pull Ups

 

27/12/19

WOD 27/12/19

 

Today we MURPH 

For time *

Run 1 mile 

100 Pull UPS 

200 Push UPS 

300 Air Squats 

Run 1 Mile 

 

*this can be done in pairs or individual.

also reps can be partioned as you see fit 

eg 20 x 5,10, 15 or 10 x 10, 20, 30

All other workouts up until the 6th Jan 2020 will be 

' Coaches Choice'

 

Please see our archive workout if you need something to follow 

23/12/19

Monday Funday 

Emom 10
1) 5-10 Strict Pull Ups
2) 40s Pistol Squats or Progressions

Pairs Amrap 22
20 SA DB Thrusters (L/R=1)
30 KB Swings
40 T2B

 

20/12/19

FMU 

Every 30s for 7 mins 
1 x Power Snatch 
 

Wednesday Repeat ..(kind of) 
 
In pairs complete the following YGIG*
Rd 1
25 Double Unders 
1 Power Snatch 60/40
Rd 2 
25 Double Unders 
2 Power Snatch 
 
Continue in this way until 
25 Double Unders 
10 Power Snatch 
 
*18 min cap 
 
1-10 reps of 
Pull Ups 
Goblet Squats 32/24
 
3:40 cut off 
 
 

19/12/19

 

 
EMOM 10 
1 x Power Clean 
 
AMRAP 24 in Teams of 3 
 
60 GTOH*
60 Wall Balls 
60 BBJ 
 
*increase weight each round 
60, 70, 80 

18/12/19

Double Squat Clean Wednesday 

 
EMOM 10
  1. 1 x Power Clean + 1 x Hang Squat Clean 
  2. 30s Hollow Rocks 
 
In Pairs complete the following YGIG *
Rd 1
25 Double Unders 
1 x Squat Clean 80/50kg 
Rd 2 
25 Double Unders 
2 x Squat Cleans
 
Continue in this manner until 
25 Double Unders 
10 x Squat Cleans is reached 
 
*18 min Cut OFF 
 
 

17/12/19

Chipper Tuesday 

 
EMOM 10
  1. 8 x Floor Press 
  2. 8 x DB B/O Row 
 
Individual AMRAP 16
10 BMU / C2B
20 GTOH 20/15kg plate 
30 OH Step Lunge 20/15kg plate 
40 Wall Balls 
50 HR Push UPS 

16/12/19

Monday Funday 

 
A
EMOM 8 
1. 16 DB Clean and Jerk 22.5/15kg (8EA)
2. 16 Step Ups - holding DB (8 EL) 
 
B
EMOM 8
1. 10 Double KBS + 10 Burpees 
2. 40s Plank Hold 
 
C
Every 3 mins for 9 mins  (3 rounds) 
Run 400m 
 
D
EMOM 8
1. MAX Hanging L- Hold / Knee tuck 
(in 30s window)
2. 5 Strict Ring Dips + 10s Hold in support 

12/12/19

 

 
‘Gym Tests’
 
EMOM 10
 
  1. 2 x Back Squats 
  2. 4 x Tall Box Jumps 
 
 
EMOM 20
  1. 18/15Cals 
  2. Max Unbroken T2B (minimum 10 reps)
  3. Rest 
  4. 18/15 Cals 
  5. 8 x Back Squat 100/70kg
  6. Rest
  7. 18/15 Cals
  8. 12 x Box Jumps 30/24 inch 
  9. Rest 
 
On min 10 repeat above 👆💪
 
 
 

11/12/19

EMOM 10

  1. 3,3,2,2,1 Deadlift 
  2. 20s Nose to Wall 
 
Sharing Diane 
 
In pairs complete  21,15,9 reps each of*
Deadlift 100/70kg 
HSPU 
 
 
P1 completes 21 DL and 21 HSPU
Then P2 
Continue completing 1 full round each until complete 
 
*8 min cut off 
 
2 mins rest 
 
Teams of 3 or 2 
180 Cals 
 
*9 min cut off 
 
 
 

10/12/19

Snatch Tuesday 

 
EMOM 10
1 x Hang Snatch 
 
Pairs AMRAP 22 - alternate exercises 
8 x Power Snatch 50/35kg
8 x Ring Pull UPS 
12 x Goblet KB Step UPS 24/16kg 24/20” 
 

09/12/19

Monday Funday 

EMOM 36
1. 5 Thrusters 22.5/15kg + 5 C2B/MU’s
2. 10 Hollow Rocks + 25 Toe Touch 
3. 15/12 Cals (45s work)
4. 20s Shoulder Taps 
 

06/12/19

FMU 


EMOM 10 
3 x Deadlift 
 
AMRAP 14
Teams of 3 - chase each other around 
(1 per station, you cannot move on until Cals have finished)
7 OH Squats 50/35kg
14 T2B
12/10 Cals 
 
 
Finisher 
Pairs 
21,15,9 reps each*
Power Snatch 40/25kg
HR Push UPS 
 
*P1 completes 21 Power Snatch and Push UPS
Then 
P2 completes 21 Power Snatch and Push UPS
Continue this way through the 15 and 9 reps 
 
**6:50 cut off 
 
 
 
 
 
 

05/12/19

 

EMOM 10
  1. 5 Strict HSPU
  2. 5 Strict C2B / Pull Up 
 
 
 
Pairs AMRAP 22 
 
Run 400m together 
20 Bar MU’s/C2B/Pull UPS (can be mix + match)
30 Burpee Box Jumps 24/20''
20 HSPU 

04/12/19

WOD 4/12/19


EMOM 10
1 x Clean and Jerk 
 
In teams of 3 all starting at a different stations 
Perform 2 rounds of 
 
A
AMRAP 3
12 Down UPS
19 Wall Balls 
 
B
3 min Window to complete AHAP 
1 x Power Clean + 
1 x Hang Power Clean +
2 x STOH 
 
C
AMRAP 3 
12 KB Step Lunge 32/24kg
19 Russian KBS 32/24kg
 
 
*18 min running clock 
 
 
 
 
 

03/12/19

Fast and Light Tuesday 


EMOM 10
1 x Strict Press 
 
AMRAP 7
25 Double Unders 
10 STOH  40/25kg
 
Rest 4mins 
 
AMRAP 7 
6 Alt DB Snatch 22.5/15kg
6 Push UPS 
9 Air Squats 

02/12/19

Jack Frost Monday Fun Day 

 
Run 800m best effort 
 
EMOM 24
  1. 8 x DB Bench / Floor Press 30/20kgDB 
  2. 16 SDHP 32/24
  3. 15/12 Cals 
  4. 10 Plate Sit UPS 25/15kg plate 
 
Run 800m best effort 

29/11/19

FMU


EMOM 10

1 x Snatch Pull + 1 x Snatch 
 
AMRAP 14
7 Power Snatch 50/35kg
14 Wall Balls 
Run 200m 
 
 
For time
DD
41 HR Push UPS 
41 Russian KBS 32/24kg
41 Goblet Squat 32/24kg 
41 Burpees 
 
*7:10 cut off 

28/11/19

 

 
EMOM 10 
  1. 3 x Deadlift 
  2. 30s Hollow Rocks 
 

A
For time, alternate the following Exercises
 
10,9,8,7,6,5,4,3,2,1 reps  
Deadlift 100/70
1,2,3,4,5,6,7,8,9,10 reps 
T2B 
 
*8 min cut off 
 
B
Row 3500m in teams of 2 or 3 
 
*14min cut off 
 

27/11/19

 
 

EMOM 10 
  1. 8 Floor Press
  2. 12 Ring Rows 
 
 
 
AMRAP 8
12 Wall Balls 
12 DB Snatch 22.5/15kg DB 
12 Ab Mat
 
4 mins rest 
 
AMRAP 8
12 SDHP 
12 Rev KB Lunge 
12 SL V-UP (6 E.L.)

26/11/19

Pairs Chipper Tuesday 

 
EMOM 10
1 x Squat Clean
 
Pairs AMRAP 20
30 x 1 Squat Clean + 1 Front Squat 80/50kg 
30 x HSPU 
10 x Synchro Burpees 

25/11/19

Monday Funday 

 
E2MOM 32
 
1. 25/20 Cals
 
3. 20 DB Clean and Split Jerks 27.5/20kg
 
5. 5 Strict C2B Pull UPS + 15 HR Push UPS + 5 Strict Pull UPS + 10 HR Push UPS 
 
7. 20s Star Plank (E.S) + 40s Plank 
 
Take it by the horns