Author Archives: admin

Saturday 12/09/20

  WoD: “Cascade” Complete For Time: 100 Double Unders . Then… 3 Rounds of: 30 Wall Balls 20 Power Cleans 10 Weighted Sit-Ups . Then… 100 Double Unders . Modify for the at-home experience by replacing wall balls for a single dumbbell … Continue reading

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Friday 11/09/20

 WoD: “Strength Day” Complete For LOAD: A: Squat Snatch + Overhead Squat 5 sets of =  “1 Sn + 2 OHS” . C: Weighted Dip 5 – 5 – 5 – 5 – 5 . Modify for the at-home experience by using dumbbells or … Continue reading

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Thursday 10/09/20

  WoD: “Lamont” Choose from These Two Options…. . A: Complete 25 Rounds For Time of: 6 Kettlebell Swings 6 Burpees . B: Complete 6 Rounds For Time of: 25 Kettlebell Swings 25 Burpees . Workout courtesy of Brandon Swan. Well here … Continue reading

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Wednesday 09/09/20

 WoD: “Toes High” Complete 3 Rounds For Time of: Run 800m 21 Toes To “Bell” 12 Sumo Deadlift High Pulls . Modify your Toes to “Bell” to use your dumbbell, kettlebell or even a lamppost. . Well here we are again. … Continue reading

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Tuesday 08/09/20

WoD: “Strength Day” Complete For LOAD: A: Alternating Turkish Get up 10 – 10 . B: Weighted Pistol Squats 20 – 20 – 20 (20 total reps. 10/side) . After – Bash: Tabata Double Unders 8 x 0:20 work / 0:10 rest . … Continue reading

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Monday 07/09/20

   WoD: “Pump Sesh!” Complete As Many Rounds As Possible in 15 Minutes of: 15 Floor Press 15 Double Double Dumbbell Bent Over Row . Modify to 12 Bench Press & 12 Strict Pull-ups is equipment allows for it. . Well here … Continue reading

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Saturday 05/09/20

  WoD: “Helter Skelter” Complete For Time of: 60 Kettlebell Swings 50 V-Ups 40 Down-Ups 50 Kettlebell Swings 40 V-Ups 30 Down-Ups 40 Kettlebell Swings 30 V-Ups 20 Down-Ups . Well here we are again. Lockdown part 2!! No matter. We forge … Continue reading

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Friday 04/09/20

 Hero WoD: “Recurrently” Complete 5 Rounds, Each For Time of: Run 400m 15 Front Squats . REST exactly 3 Minutes between rounds . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait … Continue reading

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Thursday 03/09/20

 WoD: “Strength Day” Complete For LOAD: A: Every 75 seconds for 5 rounds (6:15) 3 Hang Power Cleans + 3 Split Jerks . B: Every 75 seconds for 5 rounds 4 Hang Power Cleans + 4 Split Jerks . C: Every 75 seconds for 5 … Continue reading

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Wednesday 02/09/20

  WoD: “Deadly Double” Complete 3 Rounds For Time of: 54 Double Unders 27 Dumbbell Deadlifts 18 Double Unders 9 Dumbbell Burpees . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait for no … Continue reading

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Tuesday 01/09/20

 WoD: “The L – Word” Complete As Many REPS As Possible in 12 Minutes of: 10 Alternating Dumbbell Hang Power Snatch 20 Seconds of L-Sit Hold 12 Alternating Dumbbell Hang Power Snatch 20 Seconds of L-Sit Hold 14 Alternating Dumbbell Hang … Continue reading

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Monday 31/08/20

 Hero WoD: “Blake” Complete 4 Rounds For Time: 100ft Overhead Plate Walking Lunges 30 Box Jumps 20 Wall Balls 10 Handstand Push-Ups . Modify for the at-home experience by doing…. Use a dumbbell for the lunges. Do Jump overs instead of box … Continue reading

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Saturday 29/08/20

 Hero WoD: “Severin” Complete For Time: 50 Strict Pull-Ups 100 Hand Release Push-Ups Run 5km . Modify for the at-home experience by doing…. Bent Over Rows in place of the pull-ups or Do a complete bodyweight version and do 15o HR push-ups. … Continue reading

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Friday 28/08/20

 WoD: “Strength Day” Complete For LOAD: A: Romanian Deadlift 15 – 15 – 15 – 15 – 15 . B: Unbroken Plank Hold 4 x 90 second holds . After-Bash: C: Tabata Sit-Ups 8 x :20 sec work / :10 sec rest Score … Continue reading

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Thursday 27/08/20

 WoD: “All From The Heart” Complete 4 Rounds For Time of: Row 500m or Run 400m 15 Push Press . Special tribute WoD for CFCBD. Give this one your absolute all. . Well here we are again. Lockdown part 2!! No matter. … Continue reading

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Wednesday 26/08/20

 Hero WoD: “Emily” Complete 10 Rounds For Time of: 30 Double Unders 15 Pull-Ups 30 Air Squats Run/Sprint 100m REST 2 Minutes between rounds . Modify for the at-home experience by doing…. Bent Over Rows in place of the pull-ups Most importantly, … Continue reading

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Tuesday 25/08/20

   WoD: “Clean It Up!” Complete As Many Rounds As Possible in 4 Minutes of: 21 Hang Power Cleans 15 Burpee Over Bar/DB’s . REST 2 Mins . Complete As Many Rounds As Possible in 4 Minutes of: 15 Hang Power … Continue reading

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Monday 24/08/20

 WoD: “Strength Day” Complete For LOAD: A: Front Rack Walking Lunges 4 x 30 metres . B: Strict Handstand Push-Up 4 x Max-Reps . Super-set A & B . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness … Continue reading

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Saturday 22/08/20

 Hero WoD: “Wood” Complete 5 Rounds For Time of: Run 400m 10 Burpee Box Jumps (24″/20″) 10 Sumo Deadlift High Pulls (42.5kg/30kg) 10 Thrusters (42.5kg/30kg) REST 1 Minute . Modify for the at-home experience by doing…. burpee jump-overs in place of the box … Continue reading

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Friday 21/08/20

 Hero WoD: “Brenton” Complete 5 Rounds For Time of: Bear Crawl, 100ft Broad Jump, 100ft* . *Do three Burpees after every five broad-jumps. . If you’ve got a twenty pound (9kg) vest or body armour, wear it. . Well here we … Continue reading

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Thursday 20/08/20

WoD: “Strength Day” Complete For LOAD: A: Bulgarian Split Squat 10 – 10 – 10 (10 reps each side) B: Turkish Get Up 4 – 4 – 4 – 4  (4 reps each side) . Well here we are again. Lockdown part 2!! … Continue reading

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Wednesday 19/08/20

 Hero WoD: “Dork” Complete 6 Rounds For Time of: 60 Double Unders 30 Kettlebell Swings 15 Burpees . M: 24kg. W: 16kg . Modify for the at-home experience by using dumbbells or an odd object for the swings. . Well here we are again. … Continue reading

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Tuesday 18/08/20

  WoD: “Beef Jerky” Complete As Many Rounds As Possible in 15 Minutes of: 5 Handstand Push-Ups 10 Push Jerks 15 Sit-Ups . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait for no … Continue reading

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Monday 17/08/20

 Hero WoD: “Badger” Complete 3 Rounds For Time of: 30 Squat Cleans 30 Pull-Ups Run 800m . M: 42.5kg. W: 30kg . Modify for the at-home experience by using dumbbells or an odd object for the cleans & bent over rows in place of … Continue reading

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Saturday 15/08/20

 Hero WoD: “Paul Pena” Complete 7 Rounds, Each For Time of: Run 100m 19 Kettlebell Swings 10 Burpee Box Jumps . REST 3 Mins between each round. . M: 32kg KB, 24″ box. W: 24kg KB, 20″ box. . Modify for … Continue reading

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Friday 14/08/20

WoD: “Strength Day” Complete For LOAD: Hang (squat) Snatch 3 – 3 – 3 – 3 – 3 – 3 – 3 . Modify for the at-home experience with dumbbells and do a single arm version of the same move (3 reps … Continue reading

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Thursday 13/08/20

 Hero WoD: “Paul” Complete 5 Rounds For Time of: 50 Double Unders 35 Knees To Elbows 20 yard Overhead Walk . M: 83kg barbell. W: 57kg barbell. . Modify for at-home experience by switching to Lying knees to elbows & … Continue reading

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Wednesday 12/08/20

 WoD: “Be Kind Rewind” Complete As Many Rounds As Possible in 14 Minutes of: 12 Dumbbell Lunges 10 Dumbbell Squats 8 Reverse Burpees . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will wait … Continue reading

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Tuesday 11/08/20

  Hero WoD: “Abbate” Complete For Time of: Run 1 Mile 21 Clean & Jerks Run 800m 21 Clean & Jerks Run 1 Mile . M: 70kg. W: 47.5kg . Well here we are again. Lockdown part 2!! No matter. We … Continue reading

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Monday 10/08/20

WoD: “Strength Day” Complete For LOAD: A: “Filly” Press 3 – 3 – 3 – 3 – 3 – 3 (3 reps each side) B: Single Arm Bent Over Row 6 – 6 – 6 – 6 – 6 – 6  (6 reps … Continue reading

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Saturday 08/08/20

 WoD: Hero WoD “Wilmot” Complete 6 Rounds For Time of: 50 Air Squats 25 Ring Dips . If no gymnastics rings perform dips on chairs or similar. . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness … Continue reading

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Friday 07/08/20

 WoD: “Abs on Abs on Abs” Pre-WoD Work: Complete 4 Rounds for LOAD & Quality of: 4 Turkish Sit-Ups + 2 Turkish Get Ups (4 + 2 on EACH arm is one round). . WoD: Complete As Many Rounds As Possible in … Continue reading

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Thursday 06/08/20

 WoD: Hero WoD “Jack” Complete As Many Rounds As Possible in 20 Minutes of: 10 Push Press 10 Kettlebell Swings 10 Box Jumps . M: 52.5kg barbell; 24kg KB; 24″ box W: 35kg barbell; 16kg KB; 20″ box. . If … Continue reading

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Wednesday 05/08/20

WoD: “Strength Day” Complete For LOAD: A: Tempo Back Squat 5 – 5 – 5 – 5 – 5 (Tempo is 3131) B: Goblet Cossack Squat 10 – 10 – 10 . If no barbell use dumbbells, weight vest, sandbags, backpack, etc and … Continue reading

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Tuesday 04/08/20

 WoD: “40:20” & “NOT 40″20!” Complete As Many Rounds As Possible in 7 Minutes of: 40 Double Unders 20 Alternating Dumbbell Hang Power Snatch . REST 3 MINS . Complete As Many Rounds As Possible in 7 Minutes of: 30 Double … Continue reading

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Blog Post: Struggling for motivation in training?

Are you struggling for motivation in your training during ISO?? (Or everyday life for that matter!). by Coach Karl. . If you’re currently bogged down and sick of life indoors during these times (#level4problems), don’t stress. You aren’t alone. It … Continue reading

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Monday 03/08/20

 WoD: Hero WoD – “Holbrook” Complete 10 Rounds, Each For Time: 5 Thrusters 10 Pull-Ups Sprint 100m . Rest 1 minute after each round. . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness will … Continue reading

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Saturday 01/08/20

God bless the Burpee! .Hero WoD – “Donny” 21 – 15 – 9 – 9 – 15 – 21 (reps): Deadlift (102.5 / 70 kg) Burpee . Yes we may be in lockdown stage 4 BUT we will not let … Continue reading

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Friday 31/07/20

WoD: “Strength Day” Complete For LOAD: A: Strict Handstand Push-Ups 5 x Max Set (The “Load” is you) B: Floor Press 5 x Max Set . Complete all five sets of StHSPU before moving onto the FP.  Although it labels “Max” set, on … Continue reading

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Thursday 30/07/20

 WoD: “Deuce” Complete 2 Rounds For Time: 50 Bent Over Rows 75 Sit-Ups 50 Overhead Squats 75 Double Unders . If you have access to the equipment sub in pull-ups for the Rows & use a barbell for the OHSQ. . … Continue reading

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Tuesday 28/07/20

  WoD: “Strength Day” Complete For LOAD: A: Sumo Deadlift High Pull 8 – 8 – 8 – 8 – 8 B: Turkish Get Up 5 – 5 – 5 (5 e/side) . Well here we are again. Lockdown part 2!! No matter. We … Continue reading

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Monday 27/07/20

 WoD: “On Trial” [A]: 0:00 – 13:00 Complete For Time: Run 1 Mile TT (rest whatever time is left in the 13 min window) . [B]: 13:00 – Finish Complete 4 Rounds, Each For Time of: Run 400m (Start a new round every … Continue reading

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Blog Post: Intensity, Understanding it & training it.

Training With INTENSITY (& understanding it) Sometimes your body is feeling ok to move but mentally you’re not ready to “push the button” today and that’s ok. That’s called knowing your psychological tolerance and listening to it. In order to … Continue reading

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Saturday 25/07/20

 WoD: “Hips Don’t Lie” Complete As Many Rounds As Possible in 3 Minutes of: 3 High Box Jumps 6 Handstand Push-Ups 9 Medicine Ball Cleans . REST 1 Minute then go again. Complete 5 total “AMRAPs” Continue on where you stopped at the … Continue reading

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Friday 24/07/20

 WoD: “So Nasty!” Complete 3 Rounds For Time of: 50 Walking Lunges 15 Dips* 15 Dumbbell Hang Power Cleans* . *= If you have access to the equipment you can do this other version: 3 RFT: 50 W/Lunges 10 Ring Dips … Continue reading

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Thursday 23/07/20

 WoD: “Just Breathe!” Complete For Time: Run 800m 1 Minute of Plank Hold Run 800m 2 Minutes of Plank Hold Run 800m 3 Minutes of Plank Hold . Well here we are again. Lockdown part 2!! No matter. We forge ahead … Continue reading

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Wednesday 22/07/20

  WoD: “Strength Day” Complete For LOAD: A: Press 1 – 1 – 1 – 1 – 1 B: Push Press 3 – 3 – 3 – 3 – 3 .C: Push Jerk 5 – 5 – 5 – 5 – 5 . Well here … Continue reading

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Tuesday 21/07/20

 WoD: “Weight Of The World” Complete As Many Rounds As Possible in 20 Minutes of: 7 Double Dumbbell Bent Over Rows* 10 Weighted Sit-Ups 15 Weighted Squats . *If you have access to a pull-up bar do 5/3 strict pull-ups. Add … Continue reading

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Monday 20/07/20

 WoD: “Simplicity” Complete 5 Rounds For REPS of: Burpees, 1 Min Kettlebell Swings, 1 Min REST 1 Min . *Use a dumbbell/kettlebell, or odd object for the swings. . Well here we are again. Lockdown part 2!! No matter. We forge … Continue reading

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Saturday 18/07/20

  WoD: “17.5 – ish” Complete 10 Rounds For Time of: 9 Thrusters* 35 Double Unders . *Use a barbell or one single dumbbell/kettlebell for the thrusters. . Well here we are again. Lockdown part 2!! No matter. We forge ahead because fitness … Continue reading

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