Tuesday 22nd September

Conditioning – Be Relentless Throughout!!! A. 5 AMRAP Ascending Ladder 2, 2, 4, 4, 6, 6, 8… Box Jump @30/24” KB American Swing @32/24kg Rest 2 Mins B. 5 AMRAP 12/10 X Cals 16 X Alt Pistol / Goblet Squat Rest 2 Mins C. 5 AMRAP Ascending Ladder 2, 2, 4, 4,...

Monday 21st September

A. Strength 5 X 4 Push Jerk @RPE 8 Rest 60s Between Sets B. Conditioning 14 AMRAP In Pairs: YGIG (Relay Each Round) 5 X Power Clean @60/40kg 5 X Burpee 5 X Push Jerk 5 X Burpee

Sunday 20th September

Hero WOD ‘Helton’ U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq,...

Saturday 19th September

Team WOD 30 AMRAP in Pairs: 2km Row / Ski / 5km Bike 100 X Wall Ball @9/6kg 50 X Otis Sit-Up @15/10kg Plate 30 X Alt (Single Arm) Devils Press @25/17.5kg 50 X Otis Sit-Up @15/10kg Plate 100 X Wall Ball 200 X DU / 400 X SU *Share all reps and movements as you please!...

Friday 18th September

Conditioning 30 EMOM (5 Rounds) 1- 15/12 X Cals 2- 40s Grappler Sit-Up 3- 14 X Box Jump @24/20” 4- 40s LH/RH Oblique Side Crunch (20/20) 5- 14 X DB Thruster @2 X 22.5/15kg 6- Rest

Thursday 17th September

A. Strength – Front Squat 5 X 5 @RPE 8 Rest 60-90s Between Sets B. Metcon For Time: 21-15-9* Wall Ball @9/6kg V-Up / Tuck Crunch Front Rack Lunge @50/35kg *60 X DU / 120 X SU after each set Time Cap: 14...

Tuesday 15th September

A. Strength – Core Interval 2 Sets: 30/30 Work / 30 Rest & Stretch Leg Raise Windscreen Wiper Otis Sit-Up V-Up / Tuck Crunch Plank Walking Plank B. ‘PumpCon’ Session! 💪🏽🔥 21 EMOM (3 Rounds) 40s Work Intervals 1- Handstand Walk / HS Hold / OH Hold 2- DB...

Monday 14th September

A. Strength – Strict Press 5 X 5 @RPE 8 Rest 60s Between Sets B. Metcon For Time: 30/24 X Cals 30 X Push Press @42.5/30kg 90 X Air Squat 30 X Push Press @42.5/30kg 30/24 X Cals Time Cap: 12...

‪Sunday 13th September

Hero WOD ‘Leath’ This Hero workout is dedicated to Police Officer Breann Leath, Indianapolis PD, IA, who was shot and killed while responding to a domestic disturbance call on April 9, 2020. A subject inside opened fire through the apartment’s closed front door,...

Saturday 12th September

Team WOD In Pairs 6 Rounds For Time: 12 X Deadlift @70/50kg 10 X Hang Squat Clean @70/50kg 8 X STOH @70/50kg 15/12 X Cals 10 X Burpee Over Bar
8 X Bar Muscle Ups / Strict Pull Up + Dip / Low Bar + Push Up or 16 X Ring Row Time Cap: 30...

Friday 11th September

A. Strength – Handstand Push Up* 4 Sets: 60s X Strict HSPU* Superset with… 60s Hollow Body Rock Rest 60s *Scaling: Negative HSPU, Pike Box PU, Z-Press B. Metcon 6 Alternating Rounds 2 Mins Work – 1 Min Rest Rounds 1 / 3 / 5 12 X DB Power Clean @2 X...

Thursday 10th September

A. Strength – Deadlift 4 X 5 @RPE 8 Rest 90s Between Sets B. Metcon – 5 Rounds For Time: 12 X Hang Power Snatch* @42.5/30kg 14 X Box Jump @24/20” 16/12 X Cals *Scaling: KB American Swing Time Cap: 15...

Wednesday 9th September

A. Strength – Back Squat 4 X 4 @Tempo 31X1 (Max RPE 8) Rest 60-90s Between Sets B. Metcon – 10-1 Strict Strength Ladder Toes To Bar / Toes to KB Alt Forward Step-Out Lunge @60/40kg Windscreen Wiper HR Push Up Time Cap: 18...

Tuesday 8th September

Barbell – Clean & Jerk Complex A. Build to a ‘Heavy For The Day’ single of: 1 X Clean + 1 X Hang Clean + 1 X Split Jerk Rest as needed between sets B. 12 EMOM @70% of A 1- 1 X Clean + 2 X Hang Clean 2- 3 X Spilt Jerk 3- 30s Scissor...

Monday 7th September

Conditioning The focus is on trying to establish and maintain an effective working pace throughout the workout, without breaking form on any movement. Try not to go too fast on the first and last rounds, rather aim for each round to look exactly the same. 30 EMOM 1 –...

Sunday 6th September

Hero WOD ‘Klepto’ U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an...

Saturday 5th September

Team WOD In Pairs For Time: 800m Row / Ski / 2km Bike 30 X GTOH @60/40kg 60 X T2B / Toes To KB 25 X GTOH @70/47.5kg 50 X Pull Up / Low Bar Pull Up / Ring Row 20 X GTOH @80/52.5kg 40 X T2B / Toes To KB AMRAP Metres* *Change partner on Erg every 30s… so Sprint to...

Friday 4th September

Barbell – Hang Power Snatch Complex A. Build to a RPE 7 of: 1 X Hang Power Snatch + 1 X OH Squat Rest 60-90s Between Sets B. 12 EMOM @70% of A 1- 2 X Hang Power Snatch 2- 2 X OH Squat 3*- 30s Reverse Crunch / Grappler Sit-Up *Rounds 1 & 3 perform Reverse...

Thursday 3rd September

A. Strength – Pull Up 5 Sets: 5 X Strict Pull Up* (Odds) Superset with… 5 X 60s Alt Superman (Evens) Rest 60s *Scaling: 10 X Strict Ring Row / 5 X Low Bar Pull Up / 5 X Strict Banded Pull Up Rx+: L-Sit Strict Pull Up B. Metcon For Time: 21-15-9 Down Up...

Wednesday 2nd September

A. Strength – Single Leg KB / DB Romanian Deadlift 4 X 7 (Each Leg) @RPE 7 Rest 60 Seconds Between Sets B. Metcon 14 AMRAP Ascending Ladder* 2, 2, 2, 4, 4, 4, 6… DB Hang Power Clean @2 X 22.5/15kg DB STOH DB Russian Twist *Complete 20 X DU / 40 X SU...

Tuesday 1st September

A. Strength – Thruster 4 X 3 Thruster @RPE 8 Rest 90s Between Sets B. Conditioning 12 AMRAP In Pairs YGIG By Movements 5 X Clusters @50/35kg 7 X T2B / Toes To KB 9 X Burpees Over...

Monday 31st August

Bank Holiday Team WOD Partner ‘Murph’ (Can also be competed as an individual…) Complete the Runs together then split the other movements between you… For Time: 1 Mile Run 100 X Pull Up / Ring Row 200 X Push Up 300 X Air Squat 1 Mile Run Rx: Wear a Weighted...

Sunday 30th August

Hero WOD ‘Bradshaw’ U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl,...

Saturday 29th August

Team WOD In Pairs: 13 AMRAP 500m Row / Ski / 1.25km Bike 20 X T2B / V-Up 20 X Thrusters @20/15kg (Score = Metres on the erg) Rest 3 Mins 13 AMRAP Partner A starts on the Erg Partner B does 20 X Burpee (When Partner B finishes the 20 X Burpee they change) (Score =...