September 2, 2018 Caz Royle Monday 3rd September September 2, 2018 Caz Royle Skill / Strength4 sets:Bulgarian Split Squat6-8 reps e/leg (2111)Rest 30 seconds between legs, weaker leg firstWide Grip Pull Ups x 3-10Rest 1 minWOD“Hope”Three rounds:1 Min on Each Station:BurpeesPower Snatch (30/25kg)zBox Jump (24/20")Thrusters (30/25kg)Chest to Bar1 Min Rest
September 1, 2018 Caz Royle Sunday 2nd September September 1, 2018 Caz Royle WODWith a partner:2 sets each:Partner 1: Row 500mPartner 2: AMRAP Sled Push (10m shuttle)Rest 3 mins2 sets each:Partner 1: Run 400mPartner 2: AMRAP Med Ball CleanRest 3 mins2 sets each:Partner 1: Assault Bike 30/20 CalsPartner 2: AMRAP Single Arm DB StOH (30/20kg)
August 31, 2018 Caz Royle Saturday 1st September August 31, 2018 Caz Royle WODIn pairs400m Walking Lunge800m Partner Carry (2x200m each)100 DB Burpee Deadlift (2x20kg/15kg)
August 30, 2018 Caz Royle Friday 31st August August 30, 2018 Caz Royle Skill / Strength3 sets:Snatch Grip Behind the Neck Press x 6-8 (3111)Rest 30 secondsDouble KB/DB OH Hold x 30-60 secondsRest 2 minsWOD3 setsAMRAP 63 Rope Climbs (6 Strict Pull Ups)6 KB/DB Strict Press (2x20/12kg)12 HR Push Ups15/12 Cal RowRest 3 mins
August 29, 2018 Caz Royle Thursday 30th August August 29, 2018 Caz Royle WODAt 0:00…27-21-15-9rKB Swings (32/24kg)*200m Run after each setAt 10:00100 Alt DB Snatch (22.5/15kg)*Every 25 reps 30m Bear Crawl (Start and finish with Bear Crawl)At 20:0050 Burpee Box Jump Overs (24/20”)*10 min cap
August 28, 2018 Caz Royle Wednesday 29th August August 28, 2018 Caz Royle Skill / Strength3 sets:KB FR Reverse Lunge3 x 8-10 e/leg (2111)Rest 30 secondsStrict Chin Up x Max Reps (2111)Rest 2 minsWOD4 sets:50 DU’s15 DB/KB Hang Squat Cleans (2x20/15kg)10 Weighted Box Step Overs (20”)Rest 2 mins
August 27, 2018 Caz Royle Tuesday 28th August August 27, 2018 Caz Royle Skill / Strength3 sets:Single Arm DB Strict Press x 6-8 (2112)Rest 30 seconds30-45 seconds Alt DeadbugRest 1 minWODFor time20 StOH (70/50kg)40 V-Ups15 StOH30 V-Ups10 StOH20 V-Ups5 StOH10 V-Ups
August 26, 2018 Caz Royle Monday 27th August August 26, 2018 Caz Royle Skill / Strength15 mins to establish a heavy set:1 Clean Grip Deadlift1 Hang Power Clean (Above knee)1 Hang Power Clean (Below Knee)WODAMRAP 15400m Run10 Power Cleans (50/35kg)*After each round: Power clean weight increases by 10/5kg
August 25, 2018 Caz Royle Sunday 26th August August 25, 2018 Caz Royle WODFor time:200m Farmers Carry (2x32/24kg)100 Air Squats80 Sit Ups60 Lunges40 Push Ups20 KB Deadlift (2x32/24kg)200m Farmers Carry
August 24, 2018 Caz Royle Saturday 25th August August 24, 2018 Caz Royle WODIn teams of 2:AMRAP 30Alternating Rounds:10 Thrusters (40/30kg)10 Box Jumps (24/20”)400 Meter Run
August 23, 2018 Caz Royle Friday 24th August August 23, 2018 Caz Royle WOD4 sets:For time:12 Double KB Hang Power Cleans (2x24/16kg)20m FR (Adv: OH) Walking Lunge12 Double KB StOH20m FR (Adv: OH) Walking LungeRest 2 mins
August 22, 2018 Caz Royle Thursday 23rd August August 22, 2018 Caz Royle WODAMRAP 410 Burpees100m RunRest 4 minsAMRAP 410 Renegade Rows (2x20/15kg)10 Box Jump Overs (24/20")Rest 4 minsAMRAP 610 Burpees100m RunRest 4 minsAMRAP 610 Renegade Rows (2x20/15kg)10 Box Jump Overs (24/20")
August 21, 2018 Caz Royle Wednesday 22nd August August 21, 2018 Caz Royle Skill / StrengthA.3 sets:Single Leg Hip Thrust x 10/10Rest 1 minB.Split Stance Barbell Romanian Deadlift3 x 8/8 (2111)Rest 2-3 minsWODEvery 4 mins for 16 mins (4 sets)250/200m Row8 Power Cleans (A: 80/60kg, B: 65/45kg, C: 50/35kg)
August 20, 2018 Caz Royle Tuesday 21st August August 20, 2018 Caz Royle Skill / Strength3 sets:DB Bench Press x 8-10 (21X1)Rest 1 minL-Hang x 20-60 secondsRest 1 minWOD3 sets:30 seconds Max Rep HSPURest 30 seconds30 seconds Max Rep T2BRest 30 secondsRest 3 minsIn pairs: 10 mins:30 sec on, 30 sec offAccumulate Max Cal Assault Bike
August 19, 2018 Caz Royle Monday 20th August August 19, 2018 Caz Royle Skill / Strength4 sets:KB Front Rack Box Step Ups x 8/8Rest 30 seconds between legsRest 1 minStrict Pull Up x 3-5 (Adv: Weighted)Rest 1 minWOD12.4AMRAP 12150 Wall Balls90 DU’s30 Muscle Ups
August 18, 2018 Caz Royle Sunday 19th August August 18, 2018 Caz Royle WODIn PairsAMRAP 121 Athlete: Run 200m1 Athlete: Max Rep Double KB C+J (2x24/16kg)Rest 6 minsAMRAP 121 Athlete: Sled Push 40m (Heavy)1 Athlete: Max Wall Walks
August 17, 2018 Caz Royle Saturday 18th August August 17, 2018 Caz Royle WODIn teams of 3:AMRAP 24:30 Kettlebell Swings (24/16kg)20 Burpees20 DB Rev Lunges (20/15kg)
August 15, 2018 Caz Royle Friday 17th August August 15, 2018 Caz Royle Skill / StrengthPower Clean10 mins to build to heavy singleRest 4 minsEMOM 63 TnG reps at 70% of heavy singleWODAMRAP 610 T2B20 HR Push Ups40 DU’sRest 3 minsRepeat
August 15, 2018 Caz Royle Thursday 16th August August 15, 2018 Caz Royle Skill / Strength4 sets:TGU x 2 reps e/armRest 30 SecondsHS Hold x 30-60 secondsRest 30 secondsHollow Rock / Hold x 30-45 secondsRest 2 minsWODIn Pairs:6 Rounds: (3 Rounds each)10 DB Curtis P’s20/15 Cal AB / Ski
August 14, 2018 Caz Royle Wednesday 15th August August 14, 2018 Caz Royle Skill / Strength4 sets:Double KB/DB Push Press8-10 reps (2 sec pause OH)Rest 30 secondsStrict Supinated Pull Up x Max RepRest 2 minsWOD3 Rounds:800m Run15 Push Press (50/35kg)10 Pull Ups (Adv: CtB)