July 24, 2019 Caz Royle Thursday 25th July July 24, 2019 Caz Royle Skill / Strength3 Sets:Wallfacing Scissor KIcks 20-40'sRest 30's 20-40's Hollow rock (Weighted)Rest 1Min WODJerry FT-Run 1mileRow 2km Run 1mile
July 23, 2019 Caz Royle Wednesday 24th July July 23, 2019 Caz Royle Skill / StrengthOptions 5 Sets of either -A. 2-4 Strict Muscle upB. 3-5 Weighted Chest to Bar C.6-9 Strict pull-upsD. 6-12 Heel Spotted Pull-ups WODIn Teams of 3 - 15Min AMRAP YGIGRE 6 Pull-ups12 Alt DB Snatch 20/1524 DU's
July 22, 2019 Caz Royle Tuesday 23rd July July 22, 2019 Caz Royle Skill / Strength4xEvery 2.5 Min A1. 6 Front squat (Tempo 3,1,x,1)A2. 10 Weighted Sit-ups (Db on chest)WOD3XRow 500m15 Front squat 60/4010 BJSD 24/20"Rest 90's
July 21, 2019 Caz Royle Monday 22nd July July 21, 2019 Caz Royle Skill / StrengthIn a 10Min Window Est a 2RM TnG Power clean WODFT10 Power clean 60/40 40 Press ups 10 Power cleans 30 Ring Dips/Box dips 10 Power cleans 20 BF burpee's
July 19, 2019 Caz Royle Saturday 20th July July 19, 2019 Caz Royle WODFT- (In Pairs)Row 2km Rest 4Min 60 Power Cleans (60/40)Rest 3Min 40 OTB Burpee's Rest 2Min 200m Each Partner carry
July 18, 2019 Caz Royle Friday 19th July July 18, 2019 Caz Royle Skill / StrengthEst a 3RM TnG Power SnatchWOD5X 10 Power Snatch (50/35)10 BSD (24/20)10 T2B Rest 2Min
July 17, 2019 Caz Royle Thursday 18th July July 17, 2019 Caz Royle Skill / Strength3 Sets:Wallfacing Scissor KIcks 20-40'sRest 30's 20-40's Hollow rock (Weighted)Rest 1Min WODTabatta Ski ErgRest 2min Tabatta ABRest 2min Tabatta Row Rest 2min Tabatta Sled Push 10m
July 16, 2019 Caz Royle Wednesday 17th July July 16, 2019 Caz Royle Skill / Strength4XA1. 20m Walking lunge Db's@SideA2. 16 Alt Bent over DB RowA3. 15 Weighted Sit ups (Medball, Arms straight)Rest 90'S WODAnnie 50-40-30-20-10Sit-upsDU's
July 15, 2019 Caz Royle Tuesday 16th July July 15, 2019 Caz Royle WOD15Min AMRAP (In pairs YGIG rnd each)10 Bench Press (60/40)Run 200m Rest 5Min 15Min AMRAP (IN pairs YGIG rnd each)20 KBS (32/24)10 Press ups
July 15, 2019 Caz Royle Monday 15th July July 15, 2019 Caz Royle WOD5RFT-20 Wallballs (20/16)3 Muscle ups/6 C2B/9 Pull-upsRest 5min 21-15-9Thrusters (35/25)Bar Facing Burpee's
July 13, 2019 Caz Royle Sunday 14th July July 13, 2019 Caz Royle For time:Run 1mile 800M Farmers carry 2xDB400m Front rack Carry 2xDB200m OH Carry 2xDB
July 12, 2019 Caz Royle Saturday 13th July July 12, 2019 Caz Royle WODFor time:(In Pairs)30 Deadlift (100/70kg)60 HR Push Ups800m Run (As a pair)20 Deadlift (100/70kg)40 HR Push Ups800m Run10 Deadlift (100/70kg)20 HR Push Ups800m Run
July 11, 2019 Caz Royle Friday 12th July July 11, 2019 Caz Royle WOD5X 4Min AMRAP3 Strict L-sit C2B6 Power Snatch (42.5/30)9 OHS (42.5/30)Rest 2Min
July 10, 2019 Caz Royle Thursday 11th July July 10, 2019 Caz Royle Skill / Strength3 Sets:Max wallfacing HS HoldRest 30's40-60's Hollow rockRest 1Min WOD30Min EMOM15/10 Cal AB10m HS Walk / 20m Bear Crawl30M Sled Push 50m Dual KB/DB OH Carry
July 9, 2019 Caz Royle Wednesday 10th July July 9, 2019 Caz Royle Skill / StrengthRope Climb Progressions WODFor time:Row 1000m 30 Press ups 20 GHD Sit ups/Tuck ups 10 Rope climbs 20 GHD Sit ups/Tuck ups 30 Press Ups Row 1000m
July 8, 2019 Caz Royle Tuesday 9th July July 8, 2019 Caz Royle Skill / Strength5 Sets:5 Front squat (Heavy but technical)WOD3 sets:1 Min Max Front Squat (42.5/30)Rest 1min1 Min Max BJSD (24/20")Rest 1 min1 Min MaxSki ErgRest 1min
July 7, 2019 Caz Royle Monday 8th July July 7, 2019 Caz Royle Skill / StrengthPull-up Progressions A.5x3 Strict Weighted C2B B. 5x3-6 Strict Pull-ups C. 5X3-5 Horizontal Ring RowD. 5X6-9 Ring Row (Tempo 3,1,x,2)*Pick an option and work on Good quality Movement WODHelen 3RFT- Run 400m21 KBS 24/1612 Pull-ups
July 6, 2019 Caz Royle Sunday 7th July July 6, 2019 Caz Royle Skill / StrengthAccumulate:200m FR KB Carry200m Farners Carry (Heavy)WOD5 Rounds:250m Row15 KB/DB Deadlift (Heavy)10 KB/DB Floor Press
July 5, 2019 Caz Royle Saturday 6th July July 5, 2019 Caz Royle WODAMRAP 25In Pairs:500m Row (Each)400m Run (Each)80 Wall Balls60m Sled Push (Each) (6x10m Shuttles)40 HSPU
July 5, 2019 Caz Royle Friday 5th July July 5, 2019 Caz Royle Skill / Strength3 sets:Barbell Good Morning x 6-8 (3111)Rest 1 min L-Sit x 20-30 secondsRest 1 minWOD4 Rounds25 rKB Swings (32/24kg)20 Alt Rev Goblet Lunges10 T2B2 / 3 / 5 Rope ClimbsRest 2 mins