January 16, 2018 Caz Royle Wednesday 17th January January 16, 2018 Caz Royle Skill / Strength4 Rounds (not for time)6-8 Seated DB Shoulder Press8-12 Strict TTB25 DB Flys30-45s Russian TwistsWODIn teams of 5-7:15 mins- Max Cal Assault BikeMAX Effort. 20s per person.
January 15, 2018 Caz Royle Tuesday 16th January January 15, 2018 Caz Royle Skill / Strength5x3 Front Squat (3211)WODFt-Row 750mThen...7 Rounds7 Thrusters 50/35kg7 Bar Facing BurpeesThen...Row 750m
January 14, 2018 Caz Royle Monday 15th January January 14, 2018 Caz Royle Strength / Skill7-5-3-1weighted chin upWOD5 RndsRun 200m15 DB Power Cleans 12 C2B Pull Ups9 Press Ups
January 12, 2018 Caz Royle Saturday 13th January January 12, 2018 Caz Royle WODTeams of two complete three rounds each (total of 6 rounds per team) of:10 Box Jump Overs (24/20″)15 Thrusters (40/30kg)20 Toes to Bar*One competes a round the other holds a plate (20/15kg) OH
January 11, 2018 Caz Royle Friday 12th January January 11, 2018 Caz Royle Skill / StrengthHang Snatch3 x 2.2Rest 10 seconds between doublesRest 2-3 mins between setsWOD40 DB Snatch (22.5kg / 15kg)200m Shuttle Run (4x50m)30 DB Snatch200m Shuttle Run (4x50m)20 DB Snatch200m Shuttle Run (4x50m)10 DB Snatch200m Shuttle Run (4x50m)
January 10, 2018 Caz Royle Thursday 11th January January 10, 2018 Caz Royle WODIn teams of 3:1 Person on the AB at all times until 300/250 cals completedThe other 2 complete:AMRAP4 Wall Climbs8 Rope Climbs100m Sled Push (5x20m)*30 min CapScore = Total time for cals - Rounds completed
January 9, 2018 Caz Royle Wednesday 10th January January 9, 2018 Caz Royle Skill / Strength5 sets:Deadlift x 3-6*No TnG. Reset at bottomRest 30 secondsRussian KB Swing x 15 (Heavy)Rest 3 minsWODAMRAP 630 DU’s20 Wall Balls10 Push UpsRest 3 minsRepeat*Start where you finish first AMRAP. One score
January 8, 2018 Caz Royle Tuesday 9th January January 8, 2018 Caz Royle Skill / StrengthPush PressEvery 2 mins for 10 mins (5 sets)3 reps (2 sec pause OH)*Build from 60% of 1RMWODEMOM 15Min 1 - Row - Max Cal in 30 secMin 2 - HSPU - Max Reps in 30 secMin 3 - Burpees - Max Reps in 30 sec
January 7, 2018 Caz Royle Monday 8th January January 7, 2018 Caz Royle Skill / StrengthBack Squat5 x 3 (3211)Rest 2-3 minsWOD3 Rounds15 DB/KB Clusters (22.5kg(20kg) / 15kg(12kg))12 Pull Ups (Adv: CtB)9/9 DB/KB FR Lunges e/leg400m Run (Recovery)
January 6, 2018 Caz Royle Sunday 7th January January 6, 2018 Caz Royle WODEMOM401: Assault Bike 10/12/14/16 Cals2: BJO 24/20"3: Sled Push4: FR KB Carry5: Rest
January 5, 2018 Caz Royle Saturday 6th January January 5, 2018 Caz Royle WODIn Pairs-3 Rounds FT100 Double Unders30 SDHP 42.5/3030 Bar Facing Burpees30 Power Snatch30 Pull Ups30 ThrustersRow 1km
January 4, 2018 Caz Royle Friday 5th January January 4, 2018 Caz Royle WODBenchmark Friday17.455 Deadlifts 102/70kg55 Wallballs 9/6kg55 Cal Row55 HSPU
January 3, 2018 Caz Royle Thursday 4th January January 3, 2018 Caz Royle Skill / StrengthHang Power Cleanin 15 mins -build to a heavy tripleWODAMRAP 155 Chest to Bar Pull ups10 Hang Power Cleans 50/35kg15 Bar Facing Burpees
January 2, 2018 Caz Royle Wednesday 3rd January January 2, 2018 Caz Royle WODEMOM101: 30-60 Double Unders2: 10 Front Squats 70/45kgRest 5 minsEMOM101: 10 BBJ 24/20"Rest 5 minsEMOM101: 10/12/14/16 Cal Assault Bike2: 20 Jumping Lunges
January 1, 2018 Caz Royle Tuesday 2nd January January 1, 2018 Caz Royle Skill / Strength4 sets10-15 DB Bench Press (2020)Rest 30s10-15 Horizontal Ring Row/ Inverted RowRest 90sWOD5 RoundsIn a 4min window:Run 400m5 Push Jerk 80/55kg
December 31, 2017 Caz Royle Monday 1st January 2018 December 31, 2017 Caz Royle HAPPY NEW YEAR!Happy New Year to all our wonderful members. Take a rest day, see you Tuesday 2nd January 2018!
December 30, 2017 Caz Royle Sunday 31st December December 30, 2017 Caz Royle WODTeams of 2:52 Burpees (Each)217 KB Swings (24/16kg)217 Box Jumps (24/20")2017m Row
December 29, 2017 Caz Royle Saturday 30th December December 29, 2017 Caz Royle WODA.4 Rounds100m Farmers Carry50 DU’s40m Bear CrawlB.In teams of 5-7:in 15 mins…Max Distance Ski
December 28, 2017 Caz Royle Friday 29th December December 28, 2017 Caz Royle Skill / StrengthSumo DeadliftEMOM 102 reps (70-75% of 1RM)WODAMRAP 105 DB Manmakers (20/15kg)15 Pull Ups20 DB Walking Lunges
December 27, 2017 Caz Royle Thursday 28th December December 27, 2017 Caz Royle Skill / StrengthStrict Press5, 5, 3, 3, 1, 1WOD4 sets:In a 2 minute windowRow 300/250mMax rep Push Press (50/35kg) in the remaining timeRest 2 mins