Category Archives: Workout of the Day

Individual strength/skill work 200m sandbag carry 15 burpees As many rounds as possible in 20 minutes.

Focus work on the clean The WOD class after was 7 dumbbell squat cleans 7 slamballs 30 double unders Amrap 12 minutes.

Individual strength/skill work As many rounds as possible in 1 minute of From standing with dumbbells into a pressup, standing back up into a dumbbell deadlift, then into a hang squat clean, again with the dumbbells, into 6 alternating dumbbell … Continue reading →

Individual strength/skill work 10 suitcase weighted lunges 16 Kettlebell swings Run 200 As many rounds as possible in 12 minutes, thanks to Brighton Girevik’s Mark Stroud for programming this.

Individual strength/skill work 1 minute of alternate arm dumbbell snatches 1 minute of situps 1 minute of toes to bar Rest 1 minute, repeat for three rounds.

Run 400m 3 rounds of 5 pullups 10 pressups 15 squats Run 400m 5 rounds of 5 pullups 10 pressups 15 squats Run 400m 7 rounds of 5 pullups 10 pressups 15 squats

Individual strength/skill work 15 dumbbell push press 15 ballslams Run 400 As many rounds as possible in 20 minutes.

Individual strength/skill work Run 400m 75 situps Run 400m 75 squats Run 400m

Individual strength/skill work Focussed on progression for power clean, hang power clean and hang squat clean. 7 pullup 7 hang squat clean 21 double unders X5