Studio WOD’s Week commencing 10th may

May 9, 2021 Lauren Lang

Studio WOD’s Week Commencing 10th May

Monday 10th May

Partner Workout:

A) Complete 5 rounds each (10min Time Cap)

-10 plate frontal raise

-10 tricep extension

Partner holds elbow plank

B) Partner Workout:

For Time (25min Time Cap)

800m Row / Run / Ski

80 Barbell Back Squats

40 Box Jumps

20 Sync Sit ups

800m Row / Run / Ski

80 Barbell Lunges

40 Box Jump Overs

20 Sync sit ups

800m Row / Run / Ski

80 KB SDHP

40 Burpee Box Jumps

20 Sync sit ups

Tuesday 11th May

A) 30s on each movement / 15sec rest between each pair x 2 rounds

BB Bicep curl / Sit ups

Plate Frontal Raise / Bicycles

BB Strict Press / Elbow Plank

Plate tricep extension / Oblique twist

B) 1min work per exercise x 4 rounds

1. Back squat

2. Sit ups

3. Push press

4. Burpee over bar

5. SDHP

6. Rest

Wednesday 12th May

A) accessory

20:10 x 3 rounds

⁃ Press ups

⁃ Squat jumps

20:10 x 3 rounds

⁃ Sit ups

⁃ Shoulder taps

B) On a 30min clock...

400m Run

21-15-9

KB Swings

Heel Taps

400m Run

21-15-9

KB Goblet Squat

Oblique Twists

400m Run

21-15-9

KB Push Press

Reverse Curl

In remaining time

AMREP Ladder

Increasing by 2 REPS

Down ups

KB GTOH

Sit ups

KB SA SDHP

Thursday 13th May

Accessory

20:20:20

3 rounds: hollow hold / leg lowers

3 rounds: squat hold / Cossack squats

3 rounds: plank hold/ mountain climbers

3 rounds: reverse plank / bicycles

3 rounds for time

50 Back squats

40 push press

30 Back rack lunges

20 Thruster

EMOM: 3 Burpee over bar

Friday 14th May

30min ladder (up in 5’s)

- 5 KB swings

- 5 sync sit-ups

- 5 KB push press

- 5 sync lunges

- 5 KB squats

- 5 sync burpee deadlifts

every 5mins perform

- 12 sync squat jumps

- 9 sync mountain climbers

- 6 sync pressup

Saturday 15th May

A) Conditioning

In teams of 2...

EMOM 1 partner completes 4 Burpee box jumps

25min AMRAP (split all work)

100 TRX squat jumps

80 Russian KB swings

60 BB Hang Clean and Press

40 Press ups

B) Accessory

20-15-10

Plank up

Down up

Sunday 16th May

A) Workout

6 rounds of....

4mins on : 1min off

Odd numbers

125 air squats into

max reps alt arm DB clusters

Even numbers

125 lunges into

Max reps alt arm DB devil press

B) Accessory

24-16-8

DB Left arm shoulder press

Press ups

DB Right arm shoulder press

Sit ups

Studio WOD’s week commencing 3rd may 2021

May 2, 2021 Lauren Lang

Monday 3rd May

A) Partner Alternating EMOM for 10mins

10 KB swings

10 KB push press

Into MAX REPS – Air Squat

B) IN PAIRS - FOR TIME

1 Lap Run (together)

100 Weighted sit ups

80 KB SDHP

60 Box jumps

40 Burpees

20 Sync press up release

40 Cal row / ski

60 Weighted box step ups

80 KB clean & press

100 Weighted reverse curl

1 Lap Run (together)

Tuesday 4th May

If weather is nice- sessions to take place in outdoor studio

A) 6min Alt EMOM

1. 200m Run

2. 10 Down ups

Reduce distance / reps if needed

B) 24min Partner AMRAP – split reps as needed unless stated

60 Plate GTOH

20 sync plank ups

60 KB swings

20 sync press ups

60 OH plate lunge

20 sync squat jumps

60 Box Jumps

20 plank shoulder taps

C) 6min Alt EMOM

1. 200m Run

2. 20 Sit ups

Wednesday 5th May

A) 16 Rounds for time

1+2 / 5+6 / 9+10 / 13+14

12 DB Deadlift

9 DB Hang snatch

6 DB STOH

3 DB Devil press

Alt arms each round

3+4 / 7+8 / 11+12 / 15+16

12 DB Bent over row

9 DB Hang Squat clean

6 DB SDHP

3 DB Thrusters

B) 8min slow AMRAP

10 DB plank drags

10 weighted sit ups

20sec hollow hold

Thursday 6th May

A) Lower body toning

24-21-18-15-12-9-6-3

Glute bridge (banded)

Banded squat

B) Core intervals 20/10 x 3 rounds

Reverse curl

Leg lowers

Elbow plank

Extended plank

C) Conditioning

EMOM - 24min

Work 40s : Rest 20s

1. Box jumps / step ups

2. KB swings

3. Weighted reverse lunge

4. Devils press

Friday 7th May

30min AMRAP

200m run

100 KB Swings

80 KB Goblet Squats

60 Single Arm KB Push Press

40 KB Snatch

20 Double KB Squat

10 Double KB Burpee Deadlift

Every 5 mins - IN SYNC

15 Air squats

10 Press ups

5 Burpees

Saturday 8th May

A) 10-1

DB snatch

Sit ups

B) conditioning

1min work / 1min rest for 10mins

8 DB hang clean and press

8 DB goblet squats

AMREP Burpees

1min work / 1min rest for 10mins

8 DB alt arm snatch

8 DB lunges

AMREP Press ups

C) HIIT - 20s on / 10s off x 3 rounds

1. Left arm push press

2. Right arm push press

3. Press ups

4. Extended plank

Sunday 9th May

Team Workout

Rolling clock - alternating minutes

0-10mins

20 KB STOH - max press up

10-20mins

20 KB goblet Squats - max squats jumps

20-30mins

20 Russian swing - max burpees

30-40mins

20 KB single arm switch - max sit ups

Studio WOD’s week commencing 26th April 2021

April 25, 2021 Lauren Lang

Monday 26th April

Legs

Buy in = 30sec Squat Hold / 30sec Borrower Squat repeat x2

Into 3 rounds of:

15 Banded squats

15 Standing side leg raises (L)

15 Standing side leg raises (R)

15 Glute kickback (L)

15 Glute kickback (R)

Cash out = 30sec Squat Hold / 30sec rebound squat jumps repeat x 2

Arms

Buy in = 30sec extended plank / 30sec elbow plank repeat x 2

Into 3 rounds of:

15 Frontal raise

15 Tricep extension

15 Press up release

15 Hot hands

Cash out = 30sec mountain climbers / 30secs pommel jumps repeat x 2

Core

Buy in = 30sec hollow hold / 30secs Russian twists repeat x 2

Into 3 rounds of:

15 Sit ups

15 Knee 2 elbow crunch

15 Flutter kicks

15 Oblique twist

Cash out = 30sec bicycle slow motion / 30sec bicycle sprint repeat x 2

Finisher

15sec b2b on each movement x 4 rounds

Sprint

Burpees

Tuesday 27th April

Using a KB

Part A)

1 swing / 9 push press / 5 push ups

2 swings / 8 push press / 5 push ups

3 swings / 7 push press / 5 push ups

4 swings / 6 push press / 5 push ups

5 swings / 5 push press / 5 push ups

6 swings / 4 push press / 5 push ups

7 swings / 3 push press / 5 push ups

8 swings / 2 push press / 5 push ups

9 swings / 1 push press / 5 push ups

Complete Down ups until everyone in the class is finished.

On completion of the final person…

CORE BLAST x 5 rounds

10 KB sit ups

10 KB leg lowers

10 lank KB Drags

Conditioning

Going every 90sec for 14 alternating rounds:

Odds

4-Down ups

8-KB Lunges

12-KB Squats

Even’s

4-Walk out press ups

8-Russian KB Swing

12-KB Push Press

Wednesday 28th April

Using a BB

Legs – 3 Rounds

45sec BB Back Squat

15sec Squat hold

45sec BB Back Squat

15sec Squat pulse

30secs rest between rounds

Upper body - 3 rounds

Rest 15sec between movements

Bicep curl into hold (20sec / 10sec)

Strict press into hold (20sec / 10sec)

Frontal raise into hold (20sec / 10sec)

Posterior Change

45secs work : 15 secs rest – 3 rounds

Tempo Deadlift

Left Leg Bulgarian Split Squat

Right Leg Bulgarian Split Squat

Calf Raise

Conditioning - in pairs

2 Rounds of:

30 plate frontal raise (sync)

15 burpees (split)

30 plate tricep extension (sync)

15 burpees (split)

30 plate vampire sit ups (sync)

15 burpees (split)

30 plate Upright Row (sync)

15 burpees (split)

Thursday 29th April

DB / BW HIIT

3 rounds going

R1 = DB 40sec, BW 20sec / 15sec rest between exercises

Repeat each interval x 2 – 1 on each arm/leg

R2 = DB 30sec, BW 15sec / 10sec rest between exercises

Repeat each interval x 2 – 1 on each arm/leg

R3 = DB 20sec, BW 10sec / 5sec rest between exercises

Repeat each interval x 2 – 1 on each arm/leg

1. DB Push Press / Plank Shoulder Taps

2. DB Clean / Press ups

3. DB Clean & Press / Down ups

4. DB Squat / Squat Jumps

5. DB OH Lunge / Lunge Jumps

6. DB Deadlift / Burpee

Finisher:

In teams of 2:

Accumulate 50 DB Devil Press (between you)

EMOM in sync including 0 perform 6 Alt arm DB Snatch

Friday 30th April

0-8min

Alternating Minutes

15 KB Goblet Squat – Max KB Lunges in remaining time

8-26min

18min AMRAP

80 KB Thrusters

25 Sync Squat Jumps

80 KB Side Bends

25 Sync Plank Shoulder Taps

80 KB Swings

25 Sync Press ups

80 KB Reverse Curl

25 Sync Knee Tucks

26-34min

Alternating Minutes

15 KB Push Press – Max KB Devil Press in remaining time

Saturday 1st May

12min AMRAP of

YOU GO I GO
12 DB Alt arm Snatches
8 DB Alt arm SDHP
4 Alt arm DB Devil Press

Rest 2mins

8min EMOM
1. 15 KB sit ups
2. Elbow plank (40s)
3. 15 KB oblique twists
4. Extended plank (40s)

Rest 2min

12min AMRAP
Split as needed

40 DB Goblet Squats

10 Burpee Box Jumps

40 DB Push Press

10 Burpee Box Jumps

40 DB Goblet Lunges

10 Burpee Box Jumps

Sunday 2nd May

3x10min Partner AMRAP’s

A) In a 10min window

Buy in: 50 Burpees (split)

Into AMRAP in remaining time

30 KB Swings (split)

20 KB Snatch (split)

10 Sync Squat Jumps

Rest 2min

B) In a 10min window

Buy in: 75 MB Slams (split)

Into AMRAP in remaining time

40 Cal Row/Ski (split)

30 MB Thrusters (split)

20 Sync Sit ups

Rest 2min

C) In a 10min window

Buy in: 100 Lunge Jumps (split)

Into AMRAP in remaining time

50 BB Push Press (split)

40 BB Floor Press (split)

30s Sync Plank Hold

Studio WOD’s week Commencing 19th April 2021

April 18, 2021 Lauren Lang

Monday 19th April

10min EMOM - going 40s on : 20s rest

Min 1 - left arm strict press

Min 2 - left rack squat

Min 3 - left arm KB swing

Min 4 - left arm SDHP

Min 5 - left arm clean and press

Min 6-10 repeat exercises on right arm

5min grip development

15s round the world

30s Russian Swing

15s rest

Repeat x 5

15min AMRAP

On 0, 5 & 10 perform a 200m run

35 KB swings

20 Down ups

35 KB Thruster

20 BW lunges

35 KB GTOH

20 Burpees

Tuesday 20th April

20/20/20 - 30secs rest

1- left lat raise/right lat raise/strict press

2- left leg lunge/right leg lunge/B squat

3- left arm fly/right arm fly/floor press

4- left front/right front/upright row

5- left R lunge/right R lunge/F squat

6- left R fly/right R fly/bent over row

Repeat x 2

Core

5min AMRAP Ladder (up in 5’s)

5 weighted sit ups

5 leg lowers

5 Russian twists

Conditioning

For time:

50 hang clean and press

25 squat jumps

10 Burpee over bar

40 hang clean and press

20 squat jumps

8 Burpee over bar

30 hang clean and press

15 squat jumps

6 Burpee over bar

20 hang clean and press

10 squat jumps

4 Burpee over bar

10 hang clean and press

5 squat jumps

2 Burpee over bar

Wednesday 21st April

DB HIIT intervals

45:15

30:10

20:5

Thruster
SDHP
Floor press
Bent over row
Devil press

Complete all the above on left arm before switching to right arm.

I.e. 45:15 Left / 45:15 right etc

B) grab a buddy and work through

50 air squats in sync

8 Alt rounds of

9 DB Goblet Squat

6 DB Goblet Lunge

3 Burpees

50 sit ups in sync

8 Alt rounds of

8 DB left arm push press

8 DB right arm push press

8 press up

50 down ups in sync

Thursday 22nd April

Circuit style

Every carries their own KB around the circuit

KB swings
Box jumps
KB squats
Walk out press ups
KB SDHP
Mountain Climbers
KB alt arm clean and press
Wall walks
KB alt arm devil press
TRX body row

3 times rounds of 45:15

After each round complete

200m run

15 Burpees

As fast as possible

Friday 23rd April

3x10 min AMRAPS

Workout A

Buy in

200m run

10 sync down ups

Into

30 KB Full Swings

30 KB Goblets

30 KB Lunges

workout B

Buy in

200m run

10 sync squat jumps

Into

30 Russian swings

30 Push Press

30 Press Ups

Workout C

200m run

10 sync burpees

Into

30 Snatches

30 KB Thrusters

30 Sit ups

Aim to spit reps 15x15 each round until failure then split as needed

Saturday 24th April

A) Upper body accessory

3 rounds for quality

10 BB bicep curl

10 BB skull crusher

10 narrow grip press up release

20sec elbow plank

B) Lower body accessory

3 rounds for quality

10 BB left leg lunge

10 BB right leg lunge

10 rebound squat jumps

20sec squat pulse

B) 5 rounds for max reps. Each station is 60s long with no prescribed rest

1. BB Back squats

2. Weighted sit up

3. BB SDHP

4. Burpees

5. BB thrusters

6. Rest

Sunday 25th April

Weather permitting this session will take place in the outdoor studio 😍

A) 6min Alt EMOM

1. 200m Run

2. 10 Down ups

Reduce distance / reps if needed

B) 24min Partner AMRAP – split reps as needed unless stated

60 Plate GTOH

20 sync plank ups

60 KB swings

20 sync press ups

60 OH plate lunge

20 sync squat jumps

60 Box Jumps

20 plank shoulder taps

C) 6min Alt EMOM

1. 200m Run

2. 20 Sit ups

Studio classes week commencing 12th april

April 11, 2021 Lauren Lang

Monday 12th April

In teams of 2…

8min AMRAP

50 KB swings (1 works : 1 rests)

15 Sync Air Squats

50 KB Goblet Squat (1 works: 1 rests)

15 Sync Sit ups

2min Active recovery – incorporating a 200m run

8min AMRAP

50 Russian KB swing (1 works : 1 rests)

15 Sync Press ups

50 KB Push Press (1 works: 1 rests)

15 Sync Mountain Climbers

2min Active recovery – incorporating a 200m run

8min AMRAP

50 Single arm switch (1 works: 1 rests)

15 Sync Down ups

50 KB GTOH (1 works: 1 rests)

15 Sync Pommel jumps

2min Active recovery – incorporating a 200m run

8min AMRAP

50 KB Thruster (1 works : 1 rests)

15 Sync Lunges

50 KB SDHP (1 works : 1 rests)

15 Sync Leg Lowers

Tuesday 13th April

In 2’s…

Bodyweight in sync

1min Air Squat

1min Press up

1min Sit up

1min Down up

1min Lunges

12 min AMRAP (split as needed)

40 Box Jumps

40 TRX Body Row

40 Barbell Back Squats

40 Barbell Push Press

20 Alternating Rounds

9 KB Swing

6 KB Thruster

3 Burpee over KB

Wednesday 14th April

Strength

30:30:30 DB/DB/BW/Rest

DB Goblet Squat

DB GTOH

DB Lunge

DB SA push press

DB Thruster

DB Devil Press

Rnd 1 – Press up

Rnd 2 – Air Squat

Rnd 3 – Mountain Climbers

Rnd 4 – Down ups

Conditioning

15min AMRAP ladder up in 5’s

5 Burpee Deadlift

5 Box Step ups

5 Leg Buster (2 lunge jumps into 2 squat jumps)

Thursday 15th April

Strength

45:15 on each exercise

Shoulder Press

Back Squat

Upright Row

Forward Lunge

Floor Press

Reverse Lunge

Bent over row

Deadlift

Repeat x 3

Conditioning

15:15/30:15/45:15/60:15

Walk out press up

Burpee

Hot Knees

Squat Jumps

Plank Hold

Lunge Jump

V crunches

Friday 16th April

You Go, I Go

1min Intervals for 10mins

15 KB Swings

15 KB Push Press

Max Press ups

For Time

100 KB Deadlift

25 Sync Down ups

100 KB Goblet Squat

25 Sync Lunges

100 KB GTOH

25 Sync Hot Knees

100 KB Oblique Twist

25 Sync Sit ups

100 KB Swings

25 Sync Burpees

Saturday 17th April

2min on: 1min off x 16 Rounds

30 KB Swings – Max Burpees

30 BB Back Squats – Max Plyo Lunge

30 Press ups – Max Hot Knees

30 KB Goblet Squat – Max Mountain Climbers

30 BB Push Press – Max Pommel Jumps

30 Sit ups – Max Bicycle

30 KB Deadlift – Max Squat Variation

30 BB Lunge – Max Sprint

Alt Tabata:

Elbow Plank

Extended Plank

Straight into

Alt Tabata

Sit ups

Leg Lowers

Sunday 18th April

8 Rounds of:

10 Left Arm Swing

10 Right Arm Swing

10 Press ups

Into

8 Rounds of:

10 Left Arm Thruster

10 Right Arm Thruster

10 Prisoner Squats

Into

8 Rounds of:

10 Left Arm SDHP

10 Right Arm SDHP

10 Down ups

Into

8 Rounds of:

10 Left Leg Lunge

10 Right Leg Lunge

10 Reverse Lunges

EDfit Studio Class Open Gym Programming w/c 28th December 2020

December 27, 2020 Lauren Lang

Monday 28th December

12min EMOM

1- 20 DB goblet squats

2- 45s Air Squats

3- 20 DB goblet lunges

4- 45s reverse lunges

2mins rest

12min EMOM

1- 20 DB SA STOH (10/10)

2- 45s Press ups

3- 20 DB SA Upright Row (10/10)

4- 45s Plank Hold

2mins rest

12min EMOM

1- 16 DB SA GTOH (8/8)

2- 45s Sit ups

3- 16 DB SA Thruster (8/8)

4- 45s Burpees

Tuesday 29th December

2mins on : 1min off for 12 Rounds

1- 30 KB swings - max burpees

2- 30 BB back squat - max lunges

3- 30 Press ups - max hot knees

4- 30 KB Goblet Squat - max mountain climbers

5- 30 BB push press - max pommel jumps

6- 30 Sit ups - max bicycle

Wednesday 30th December

Conditioning:

For max reps

1min Cal Row/Ski

1min Box Jump

1min DB snatch

1min banded Air Squats

1min TRX Squat jumps

1min rest

Repeat for 3 rounds

Accessory:

5 rounds of

15s leg lowers

15 sit ups

15s hollow hold

15 sit ups

Thursday 31st December

Team Workout

In 2’s

100 KB Swings

100 KB Thruster

100 KB SDHP

100 KB GTOH

(Split into 10’s)

After each full movement perform in sync:

40 Air squats

30 Sit ups

20 Press ups

10 Down ups

Friday 1st January

Gym Closed

Saturday 2nd January

Conditioning

EMOM complete 4 Burpee box jumps

Complete

100 air squats

100 Russian KB swings

100 lunges

Accessory

20-15-10

Plank up

Down up

Sunday 3rd January

35min AMRAP

Every 5mins complete a 200m run/row/ski

50 BB Strict Press

50 BB Bicep Curls

50 BB Floor Press

50 BB Skull Crushers

50 BB Back Squats

50 BB Back Rack Lunges

Studio Open Gym Sessions - w/c 21st Dec

December 20, 2020 Lauren Lang

Monday 21st

30min AMRAP

- 100 abmat sit-ups

- 80 air squats

- 60 DB hang clean

- 40 KB swings

- 20 sync squat thrusts

- 40 double KB deadlifts

- 60 DB single arm push press

- 80 press-ups

- 100 alt leg lunges

- Every 5min both partners run 200m

Tuesday 22nd

Can be done with a partner or individual

0-10min Alternating minutes

15 KB Swings

In remaining time max reps KB goblet squat

10-20min Alternating minutes

16 DB Snatch

In remaining time max reps down ups

20-30min Alternating minutes

15 KB deadlift

In remaining time max reps box jumps

Core finisher

21-15-9

Sit ups

Plank

Shoulder taps

Wednesday 23rd

A) Upper Body Toning

15-12-9

Biceps Curl - bar

Tricep Extension - plate

12-9-6

Press Ups

Frontal/Lateral Raise - plate

B) Lower body toning

12-9-6

Glute bridge - banded

Glute kickback - banded

15-12-9

Weighted lunge

Squat jumps

C) Conditioning

4 rounds for time

20 hang clean and press - barbell

15 plate sit ups

10 box step ups

5 burpees

Thursday 24th - XMAS EVE

12 days of Xmas Style 🎄

For time:

1 x 200m run

2 DB devils press

3 Single leg V-up / V-tuck

4 KB leg lowers

5 Burpees

6 DB squat

7 KB Deadlift

8 Box Jumps

9 KB swing

10 Mountain climbers (2:1)

11 Weighted sit ups

12 Cal ski / row

Sunday 27th

Endurance

40min EMOM (8 rounds)

12 cal row / 10 cal ski
15 wall balls
12 box step overs
15 MB sit ups
12 burpees

REDUCE REPS IF NEEDED!

AIM FOR 10-15 SECONDS REST AFTER EACH MOVEMENT

Studio Open Gym Sessions - w/c 14th Dec

December 13, 2020 Lauren Lang

Monday 14th

A) Upper body accessory

3 rounds

10 BB bicep curl

10 BB skull crusher

10 narrow grip press up release

20sec elbow plank

B) 5 rounds for max reps

BB Back squats
Weighted sit up
BB SDHP
Burpees
Row / Ski / Bike / Run
Rest

Tuesday 15th

A) 6min Alt EMOM

1. 200m Run

2. 10 Down ups

Reduce distance / reps if needed

B) 24min Partner AMRAP – split reps as needed unless stated

60 Plate GTOH

20 sync plank ups

60 KB swings

20 sync press ups

60 OH plate lunge

20 sync squat jumps

60 Box Jumps

20 plank shoulder taps

C) 6min Alt EMOM

1. 200m Run

2. 20 Sit ups

Wednesday 16th

A) 10-1

DB snatch

Sit ups

B) 1min work / 1min rest for 16min

10 DB hang clean and press

8 DB goblet squats

AMREP BURPEES

C) HIIT TABATA - 20s on / 10s off x 3 rounds

Left arm push press
Right arm push press
Press ups
Extended plank

Thursday 17th

A) Lower body toning

24-21-18-15

Glute bridge (banded)

Banded squat walk

B) Core intervals 20/10 x 3 rounds

Reverse curl

Leg lowers

Elbow plank

Extended plank

C) Conditioning

EMOM - 24min

Work 40s : Rest 20s

Box jumps / step ups
KB swings
Weighted reverse lunge
Devils press

Friday 18th

A) Partner Alternating EMOM for 10mins

10 KB swings

10 KB push press

Into MAX REPS – Air Squat

Score = total number of air squats

B) IN PAIRS - FOR TIME

1 Lap Run (together)

100 Weighted sit ups

80 KB SDHP

60 Box jumps

40 Burpees

20 Sync press up release

40 Cal row / ski

60 Weighted box step ups

80 KB clean & press

100 Weighted reverse curl

Saturday 19th

A) 30s on / 15s off x 4 rounds

DB side bend

Plank shoulder taps

B) FOR TIME

50 DB STOH

40 DB Hang C&P

30 DB Hang Squat Clean

20 DB OH Lunge

10 DB Devils Press

AFTER EVERY MOVEMENT

15 squats

10 press ups

5 down ups

C) 10-1

DB Squat

Oblique twist

Sunday 20th

3 x 10min partner AMRAP

A) In a 10min window

BUY IN = 50 burpees

Into AMRAP of:

30 KB swing

20 KB snatch

10 SYNC squat jumps

Rest 2min

B) In a 10min window

BUY IN = 75 MB Slam

Into

40 Cal Row / Ski

30 MB thruster

20 SYNC sit ups

Rest 2min

C)In a 10min window

BUY IN = 100 lunge jumps

Into

50 BB Push Press

40 TRX body row

30sec SYNC plank hold

Studio class open Gym

December 6, 2020 Lauren Lang

Studio Class WOD’s

Monday 7th December

In Pair’s or solo – 5min AMRAP / 1min Rest

Station 1 -

30 TRX Squat Jumps (Split)

30s Air Squats (together)

Station 2 -

30 KB GTOH (split)

30 Press ups (together)

Station 3 -

30 Box Jumps (split)

30 Lunges (together)

Station 4 -

30 DB Snatch (split)

30 Sit ups (together)

Station 5 -

30 BB Hang Clean and Press

30 Mountain Climbers (together)

Station 6 -

30 Cal Row/ski (Split)

30 Down ups (together)

Tuesday 8th December

30min Clock…

Workout 1:

200m Buy in

2 Rounds of:

30 Cal Ski/Row

30 Box Jumps

30 Press ups

Workout 2:

200m Buy in

2 Rounds of:

30 Double KB STOH

30 Double KB Front Rack Lunge

30 Down ups

Workout 3:

200m Buy in

2 Rounds of:

30 BB Hang Clean and Press

30 BB Back Squat

30 Sit ups

In remaining time AMRAP

9 Double KB Swing

6 BB Thrusters

3 Burpee over bar

Wednesday 9th December

In 2’s or solo:

8min AMRAP (going partner A 30secs on : partner B 30secs on)

20 KB Swings

20 Air Squats

20 KB SDHP

20 Mountain Climbers

8min AMRAP (going partner A 30secs on : partner B 30secs on)

20 DB Snatch

20 Squat Thrusts

20 DB Bicep Curl and Press

20 Plank Ups

8min AMRAP (going partner A 30secs on : partner B 30secs on)

20 BB Hang Clean and Press

20 Press ups

20 BB Thrusters

20 Lunges

8min AMRAP (going partner A 30secs on : partner B 30secs on)

20 Box Jumps

20 Down ups

20 Box Jump Overs

20 Sit ups

Thursday 10th December

Glutes:

6min AMRAP

10 BB Deadlift

10 Banded Glute Bridge

10 Russian KB Swing

Core:

6min EMOM – 45secs on: 15secs offSit ups

Plank Hold

Bicycles

Arms:

6min AMRAP

10 BB Bicep Curl

10 Press ups

10 KB Tricep Extension

Shoulder:

6min EMOM – 45secs on: 15secs off

Plate Lateral Raise

Plate Frontal Raise

Plate Upright Row

Conditioning:

18-15-12-9-6-3

down ups

30secs Bicycle between each set

Friday 11th December

In teams of 2…

8min AMRAP

50 KB swings (1 works : 1 rests)

15 Sync Air Squats

50 KB Goblet Squat (1 works: 1 rests)

15 Sync Sit ups

2min Active recovery – incorporating a 200m run

8min AMRAP

50 Russian KB swing (1 works : 1 rests)

15 Sync Press ups

50 KB Push Press (1 works : 1 rests)

15 Sync Mountain Climbers

2min Active recovery – incorporating a 200m run

8min AMRAP

50 Single arm switch (1 works : 1 rests)

15 Sync Down ups

50 KB GTOH (1 works : 1 rests)

15 Sync Pommel jumps

Saturday 12th December

5 Rounds for time

10 Burpee Box Jump

15 Double DB Thruster

20 KB Swings

25 BB Push Press

30 TRX Squat Jumps

Rest 2mins between attempts

Score slowest round

Sunday 13th December

35min cap (in teams of 2) – Split all work as needed

200m run (together)

4 Rounds of (alternating exercises)

15 KB swing

15 Single arm switch

15 Air Squat

200m run (together)

4 Rounds of (alternating exercises)

15 KB Goblet Squat

15 Alt arm clean

15 Lunges

200m run (together)

4 Rounds of (alternating exercises)

15 KB Push Press

15 Alt arm Snatch

15 press ups

200m run (together)

4 Rounds of (alternating exercises)

15 KB Thruster

15 Alt arm SDHP

15 Down ups

Studio Class Open Gym WOD’s

November 30, 2020 Lauren Lang

Studio class WOD’s

Wednesday 2nd December

Accessory:

10min Clock going

20s left arm

20s right arm

1- KB single arm swing

2- KB single arm STOH

3- KB single arm SDHP

4- KB single arm Thruster

5- KB single front rack alt leg lunge

Conditioning:

20min AMRAP ladder (up in 10’s)

10 KB swing

10 Press up

10 KB goblet squat

10 Sit ups

Thursday 3rd December

Accessory:

90s clock for 5 rounds

30s BB squat hold

30s max reps back squat

30s rest

90s clock for 5 rounds

30s BB OH hold

30s max reps shoulder press

30s rest

Conditioning:

24min EMOM (going 40s on : 15s off)

1- BB hang clean and press

2- squat jumps

3- BB front rack lunge

4- Down ups

Friday 4th December

Team Workout:

30min AMRAP

1 partner always on spin bike whilst other partners complete full round of...

5 Burpee Box Jumps

10 prisoner lunges

15 TRX body rows

20 Squat jumps

30s plank hold

Saturday 5th December

Accessory/strength:

10-8-6-4-2

DB goblet squat

DB shoulder press (2 hands on DB)

DB goblet lunge

DB bicep curl (2 hands on DB)

Conditioning:

3mins on : 2mins of x 5 rounds

40s plank hold

30 air squats

20 sit ups

10 press ups

In remaining time max DB alt arm devil press

Sunday 6th December

Endurance:

5 rounds of:

30 air squats

30 lunges

30 sit ups

4 rounds of:

25 KB Swings

25 KB SDHP

25 KB Thruster

3 rounds of:

20 DB GTOH

20 DB Box Overs

20 DB hang clean and press

2 rounds of:

15 cal row/ski

15 press ups

15 TRX body row

1 round of:

50 burpees

Studio Classes w/C 20th July 2020

July 19, 2020 Lauren Lang

EDTONE

Warm up

High knees Every min 10 mountain climbers + 10 squat jumps x 6 rounds

6min AMRAP - LEG FOCUS 10 squats 10 power jacks 10 kb lunges 10 kb deadlift

6min AMRAP - ARM FOCUS 10 press ups 10 kb press 10 kb swings 10 hot hands

6min AMRAP - CORE FOCUS 10 sit ups 10 v ups 10 mountain climbers 10 knee tuck

Finisher - cardio blast 20:20:20 Burpees Sprint 2 step dash

Tuesday KB

Warm up

5min AMRAP

10 Russian Swing / 10 walk out press up / 10 KB swings / 10 Air Squat

Workout

Going 20:20:20 - 30s rest

Left Arm Swing - BW - Right Arm Swing
Left Arm Push Press - BW - Right Arm Push Press
Left Arm SDHP - BW - Right Arm SDHP
Left Leg Lunge - BW - Right Leg Lunge
Left Arm Thruster - BW - Right Arm Thruster

REPEAT x 4 BODYWEIGHT MOVEMENTS

1 - Squat Jumps

2 - Press ups

3- Down Ups

4- Sprints

Finisher

Alt Tabata - KB swing / Sprints

Bootcamp

Warm up

10 KB reps on each movement Russian Swing / Push Press / Goblet Squat

Workout

In teams of 2:

5min ladders - increase equipment reps by 10 each round / BW in sync to remain at 10 reps

1- 10 KB swings + 10 Sync Air Squats

2- 10 BB Back Squats + 10 Sync Press ups

3- 10 Box Jumps + 10 Sync Lunges

4- 10 KB SDHP + 10 Sync Sit ups

5- 10 BB GTOH + 10 Sync Pommel Jumps

6- 10 Burpee Box Jumps + 10 Sync lunges

EDpump

Warm up

Bodyweight Tabata

Pump

Tabata Intervals : 1min rest between full tabata

ARMS: BB Bicep Curl / Plate Hammer Curls / BB skull crushers / Plate Tricep Extensions

SQUATS: BB Back squat / Plate Squat Pulse / BB Front Squat / Plate Squat Hold

GLUTES: BB Deadlifts / Plate Good Mornings / BB Glute Bridge / Plate Bridge with lat pullover

SHOULDERS: BB Strict Press / Plate Lateral Raise / BB Upright Row / Plate Frontal Raise

CHEST: BB Wide Bench Press / Plate Fly / BB Narrow Bench Press / Plate Bench Press

BACK: BB Wide Bent Over Row / Plate Reverse Fly / BB Narrow Bent Over Row / Plate Bent Over Row

CORE: Ex Plank Hold / Mountain Climbers / Elbow Plank Hold / Squat Thrusts

DB HIIT

Warm up

Bodyweight Tabata

Workout

12min EMOM

1- 20 DB Goblet Squat

2- 45s Squat Variation

3- 20 DB Goblet Lunge

4- 45s Lunge Variation

12min EMOM

1- 20 SA DB STOH (10/10)

2- 45s Press ups

3- 20 SA DB SDHP (10/10)

4- 45s Extended Plank Hold

12min EMOM

1- 20 DB GTOH (10/10)

2- 45s Down ups

3- 20 DB Hang Squat Clean (10/10)

4- 45s Burpees

Saturday KB

Warm up

10 reps on each movement

Russian Swings / push press / goblet squat x 2

Workout

In teams of 2:

5min ladders - increase KB reps by 10 each round / BW in sync to remain at 10 reps

1- 10 KB swings + 10 Sync Air Squats

2- 10 KB Goblet Squats + 10 Sync Press ups

3- 10 KB Push Press + 10 Sync Lunges

4- 10 KB SDHP + 10 Sync Sit ups

5- 10 KB GTOH + 10 Sync Pommel Jumps

6- 10 KB SA Switch + 10 Sync Burpees

Studio classes w/c 13th July 2020

July 11, 2020 Lauren Lang

Tuesday KB

In teams of 2:

100 KB swings

100 KB Thruster

100 KB SDHP

100 KB GTOH

(split into reps of 10)

after each movement perform in sync:

40 Air Squats

30 Sit ups

20 Press ups

10 Down Ups

Wednesday Bootcamp

In teams of 2:

6mins of max reps - alternating partners every 45secs

Air squats / Lunges
Alt arm DB GTOH
Burpee Box Jump
KB Swing
BB Thrusters
Burpee Broad Jump

Thursday EDpump

Every 5mins for 30mins

4min AMRAP

20 BB STOH

20 Plate Lateral Raise

20 BB Upright Row

20 Plate Frontal Raise

1min Finisher - Press ups

4min AMRAP

20 BB Back Squat

20 Plate Squat Jumps

20 BB Front Squat

20 Plate Squat Pulse

1min Finisher - Squat Hold

4min AMRAP

20 BB Deadlift

20 Plate Narrow Row

20 BB Bent Over Row

20 Plate Wide Row

1min Finisher - Down ups

4min AMRAP

20 Plate RA Half Get Ups

20 Sit ups

20 Plate LA Half Get Ups

20 Leg Lowers

1min Finisher - Bicycles

4min AMRAP

20 BB Forward Lunge

20 Plate Good Morning

20 BB Backward Lunge

20 Plate Plyo Lunge

1min Finisher - Mountain Climbers

4min AMRAP

20 BB Bicep Curl

20 Alt Arm Plate Hammer Curl

20 BB Skull Crushers

20 Alt Arm Plate Tricep Kickback

1min Finisher - Hot Hands

Monday/Friday DB HIIT

Alt Tabata - SA DB Thruster

Alt Tabata - SA GTOH

Alt Tabata - SA OH Lunge

Alt Tabata - SA Hang Clean and Press

Alt Tabata - SA Devil Press

Saturday KB

On each exercise 20:10 / 30:10 / 40:10

KB Russian Swing
KB Goblet Squat
KB Push Press
KB Alt Arm Clean
KB SA Switch
KB Lunge
KB SDHP
KB Swing
KB Lunge Pass Through
KB Alt Arm Snatch
KB Thrusters
KB Sit Ups

Into

10min AMRAP

25 KB Swing

25 Air Squat

25 KB GTOH

25 Press ups

Studio Classes W/C 5th July 2020

July 4, 2020 Lauren Lang

Monday - EDtone

Warm up: 20s per movement x 2 rounds

2 step dash

Squat calf raise

Hot knees

Plank rocks

Toning - Glutes

Side leg raises

Glute kickbacks

Glute bridge

Upper & lower body conditioning

45s work / 45s work / rest x 2 rounds

1. Lat raise / borrower squats

2. Frontal raise / power jack

3. Shoulder press / squat jump pulse

4. Chest press / 2 step dash

Toning - Core (30/15s x 3 rounds)

weighted plank slides

weighted leg lowers

weighted reverse curl

weighted oblique twist

Max effort work:

1min max burpees

1min max sit ups

Rest

45s max burpees

45s max sit ups

Rest

30s max burpees

30s max sit ups

Tuesday - KB

Warm up

21-15-9

Air Squat

Russian KB Swing

KB – In teams of 2

10min AMRAP of

40 KB swing - split

20 Air Squat - sync

40 KB Single arm switch - split

20 Press ups – sync

10min AMRAP of

40 KB Goblet Squat – Split

20 Sit ups – sync

40 KB Push Press – Split

20 Plank Ups - sync

Into 10 Alternating Rounds of:

8 KB Lunge

8 KB STOH

8 Down ups

Wednesday - Bootcamp

Warm up

10-8-6-4-2

Russian Swing

Air Squat

Press ups

Bootcamp:

2min on: 1min off x 12 Rounds

1. 30 KB Swings – Max Burpees

2. 30 BB Back Squats – Max Plyo Lunge

3. 30 Press ups – Max Hot Knees

4. 30 KB Goblet Squat – Max Mountain Climbers

5. 30 BB Push Press – Max Pommel Jumps

6. 30 Sit ups – Max Bicycles

X 2 Rounds

Thursday - EDpump

Warm up

Bodyweight Tabata (4 exercises x 2 rounds)

EDpump:

2 Rounds of:

40secs Strict Press – 20secs Plate Lateral Raise – 30secs Rest

40secs Strict Press – 20secs Plate Frontal Raise – 30secs Rest

40secs Strict Press – 20secs Plate Arnold press – 30secs Rest

2 Rounds of:

40secs Back Squat – 20secs Plate Goblet Squat – 30secs Rest

40secs Back Squat – 20secs Plate Squat Pulse – 30secs Rest

40secs Back Squat – 20secs Plate Squat Jump – 30secs Rest

2 Rounds of:

40secs Deadlift – 20secs Plate Bent Over Wide Row – 30secs Rest

40secs Deadlift – 20secs Plate Bent Over Narrow Row – 30secs Rest

40secs Deadlift – 20secs Plate Good Morning – 30secs Rest

2 Rounds of:

40secs Bench Press – 20secs Plate Bench Press – 30secs Rest

40secs Bench Press – 20secs Plate Fly Curl - 30secs Rest

40secs Bench Press– 20secs Plate Lat Pull over – 30secs Rest

2 Rounds of:

40secs Plank Hold – 20secs Plate Sit ups – 30secs Rest

40secs Plank Hold – 20secs Plate Russian Twist – 30secs Rest

40secs Plank Hold – 20secs Plate Leg Lower – 30secs Rest

Friday - DB HIIT

Warm up

4min AMRAP 10 Air Squats / 10 Lunges / 10 Sit ups / 10 Press ups

HIIT

30:30:30 DB/BW/Rest

1. DB Goblet Squat

2. DB GTOH

3. DB Lunge

4. DB SA push press

5. DB Thruster

6. DB Devil Press

Rnd 1 – alt Down up / Press up

Rnd 2 –alt Squat Jump / Plyo Lunge

Rnd 3 –alt Plank Hold / Mountain Climber

Saturday - KB

Warm up

5min AMRAP

30 Air Squat

15 Russian KB Swing

30 Press ups

15 Full KB Swing

KB On each exercise 20:10 / 30:10 / 40:10

KB Single Arm Switch

KB Goblet Squat

KB Russian Swings

KB Push Press

KB Left arm Swings

KB Truster

KB Right arm Swings

KB SDHP

KB Swings

KB Lunge and Press

Finisher after each exercise

20s Squat Jumps – 20s Press ups – 20s Down ups

W/C 2nd March 2020 (4week block)

March 16, 2020 Lauren Lang

Monday Bootcamp

Warm Up:
15-12-9
Squats
Mountain Climbers

A) 15min AMRAP: In Pairs

30 Sync Air Squats
30 Cal Row/Ski
30 Sync Press Ups
200m Run together
30 Sync Down Ups
30 Cal Row/Ski

B) 15min AMRAP: (Alt Rounds)
10KB Swings
10 Box Jumps
5 Burpees

C) Core Finisher
5 min Max Reps of Sit Ups
1 Partner always in Plank Hold

Tuesday Circuits

Warm up

Bodyweight TABATA

Circuit

45:45:45:45:30secs Rest

1. TRX Body row

2. TRX Squat jump

3.Cal ski-press ups

4. Cal row - sit ups

5. KB swings - plank hold

6. KB thruster - mountain climbers

7.Box jumps - box bunny hop

8. DB devil press - lunges

9. DB hang clean and press - squat jumps

10. Kneeling slam balls - bicycles

Thursday Circuit

toning Circuit - 60s work/15s rest

Knee 2 elbow crunch
Overhead plate lunge
Battlerope
TRX body row
Hollow rock
Glute bridge (bar)
Plate reverse curl
Shoulder press (DB)
Elbow plank
KB sumo squat (box)
INTO

HIIT Circuit 35s work/10s rest

Mountain climbers
Plate GTOH
Battlerope - fast
TRX squat jump
Bicycles - fast
Lunges (bar)
Plate oblique twist
Hang clean & press (DB)
Burpees
Box jumps
Saturday Bootcamp
Warm up
BodyWeight TABATA
Bootcamp - In 2’s
6Min AMRAP (Split work as needed)
Station 1.
30 TRX press ups
30 Down ups
30 TRX Body rows
Station 2.
30 Box jumps
30 Air squats
30 Box dips
Station 3.
30 KS swings
30 lunges
30 KB SDHP
Station 4.
30 BB back squats
30 Sit ups
30 BB push press
Station 5.
30 Cal row
30 press ups
30 Cal ski

W/C 3rd Feb 2020 (4 Week Block)

February 4, 2020 Lauren Lang

Monday Bootcamp

Split Class in half A/B

A) 12min AMRAP - In Pairs

40 Sit Ups

40 KB Swings

40 Box Jumps

40 KB SDHP

40 Burpees

*split as needed*

B) 12 min Circuit -

Move stations every minute x 2 rounds

1. Box Bunny Hops

2. TRX Squat Jumps

3. Elbow Plank

4. DB Snatch

5. Hanging Knee Raises

6. Ski

Tuesday Circuits

A)Warm up:

10 KB reps on each

Russian Swings

Push Press

Goblet Squat

repeat x 2

B) Circuit

In teams of 2: 5 min ladder

10 Cals +10 Sync air squats

10 BB Back squats + 10 Sync press ups

10 Box jumps + 10 Sync lunges

10 KB SDHP+ 10 Sync Sit ups

10KB GTOH + 10 Sync pommel jumps

10 TRX Body rows + 10 sync Burpees

Wednesday Bootcamp

A- Individual Accessory Circuit:
Going 40:20 REST x2 rounds
- BB bicep curls
- KB reverse lunge
- BB Strict press
- KB Romanian deadlift
- BB bent over row
- KB squat pulses

B- Team Conditioning:
15min AMRAP (split as needed)
- 30 plate GTOH
- 10 burpees to plate
- 30 OH plate lunge
- 10 burpees to plate
- 30 plate sit-ups
- 10 burpees to plate
Every 3min both partners complete a 100m plate run

Thursday Bootspin

Warm up:

Bodyweight TABATA

Bootspin:

Each station 45son: 15s off Repeat x2

GROUP 1 - Bike

Seated sprint Standing sprint

Jumps - 2 Hovers -2

Seated climb Standing climb

GROUP 2 - Bodyweight

Squat jumps Lunges

Plank hold Mountain climbers

Sit ups Bicycles

GROUP 3 - Odd object

KB swing KB single arm switch

Box Jumps Burpee box jumps

Slam ball slams Lateral ball slams

Saturday Bootcamp

Warm up:

21-15-9

Air squat

Pressups

sit up

Bootcamp:

6 min max reps - alternating partners every 45s

TRX mountain climbers
Burpee box jumps
DB lunges
KB GTOH
BB Thrusters
Max distance row / ski

W/C 6th Jan 2020 (4 Week Block)

January 7, 2020 Lauren Lang

Monday Bootcamp

A) 8 min time cap

10 squat jump + 1 press up release

9 squat jump + 2 press up release

......etc

1 squat jump + 10 press up release

B) Partner Chipper

100 KB swings

90 Russian twists

80 Box jumps

70 Plate GTOH

60 cal row / ski

50 MB slam

40 v-ups (alt = knee to elbow crunch)

30 Hanging knee raises (alt = sit ups)

20 KB single arm press (each arm)

10 rope floor pulls

After every movement - 5 sync burpees (newer members 10 power jacks)

Tuesday Circuits

Warm up

4min AMRAP

10 Air squats
10 Lunges
10 Sit ups
10 Press up

Circuit

On each exercise 20:10/ 30:10/40:10

TRX plank hold TRX Bicep curl
KB Double clean & press KB Swings
Box jumps Box jump overs
BB STOH BBBack squats
MB Lunges MB Slams

Finisher after each station

20s Squat jumps - 20s press ups - 20s Down ups

Wednesday Bootcamp

Partner Workout:

A- 10min alt EMOM: (1min on/ 1min off)
- 15 alt DB snatch + max reps box jump

B- 12min AMRAP:
- 40 back rack Barbell lunge
- 20 sync sit-ups
- 40 barbell back squats
- 10 sync downup
Every 3min complete 15 cal ski/ bike sprint

C- 10min alt EMOM: (1min on/ 1min off)
- 15 KB swings + max reps pull-ups

Thursday Bootspin

A) Warm up: 4min AMRAP

10 plank shoulder taps
15 sit ups
10 press ups
15 air squats

B) Circuit - going 60sec work, 15sec rest between movements
1. Seated Sprint
2. Box Jumps
3. Jumps - 2 count
4. Plate GTOH
5. Jump & Hover - 2 count
6. Weighted sit ups
7. Seated Climb
8. MB push press
9. Standing Climb
10. KB sumo squat

Finisher:
P1 = 40sec sprint /P2 = 40sec press up variation (20sec rest then switch)
Into
P1 = 40sec heavy sprint / P2 = 40sec rebound squat jumps

C) 12min Partner Intervals (20sec on / 10sec off - alternating every 3min)

1.   P1 = Sprint tabata
        P2 = KB swing tabata

2. P1 = Standing climb tabata
       P2 = Burpee tabata

Saturday Bootcamp

Warm up

Bodyweight & KB TABATA

Bootcamp

30 min AMRAP in pairs - split all work as needed

100 KB Swings

80 BB Back squat

60 KB Push press

40 BB GTOH

20 Burpee box over

Between each exercise teams must perform in sync:

10 Press ups

20 Sit ups

30 Air squats

AFTER EACH FULL ROUND TEAM 200M RUN

W/C 9th Dec 2019 (4 Week Block)

December 9, 2019 Lauren Lang

Monday Bootcamp

Partner workout

Warm up - HIGH KNEES

EMOM for 4min

10 air squats

5 down ups

A) In 10min window

50 burpees

Into AMRAP of:

30 KB swing

20 KB snatch

10 SYNC squat jumps

Rest 2min

B) In 10min window

75 box jump overs

Into AMRAP of:

40 Cal row / ski

30 Box tricep dips

20 SYNC sit ups

Rest 2min

C) In 10min window

100 BB leg lowers

Into AMRAP of:

50 BB back squats

40 TRX chest press

30sec SYNC plank hold

Wednesday Bootcamp

In pairs 40min AMRAP

- 50 cal row/ bike/ ski

- 40 double KB deadlifts

- 30 box jump overs

- 20 pull-ups

- 10 barbell push press

After each movement both complete:

- 30 sync sit-ups

- 20 sync air squats

- 10 sync burpee over bar

Thursday AM Circuits

6 Stations - In Pairs

4 mins per station AMRAP

Station 1

10 sync down ups

20 MB Slams (1:1) (Split)

Station 2

10 sync single leg step ups with DB (5:5)

20 db box step overs (Split)

Station 3

10 sync KB Strict Press

20 Press Ups (Split)

Station 4

10 sync squat thrusts

20 leg raises (split 5:5)

Station 5

10 sync Plate GTOH

20 Cals (anyhow) split

Station 6

10 sync DB GTOH

20 S/A DB Thrusters (split)

45sec plank after each station :

- extended

- plank ups

- Elbow

- Crucifix

- hot hands

- spider plank

Thursday Bootspin

Partner workout

P1 5min Bike Intervals

45s/15s per exercise

Seated sprint
Jumps (2count)
Standing climb (fast)
Standing climb (heavy)
Seated climb

P2 5min AMRAP

15 KB swings

10 Down ups

15 Squat jumps

10 Box jumps

15 Sit ups

10 Press up release

Rest 1min (switch over time)

Repeat x 3 rounds

Saturday Bootcamp

Working for 2min : Rest for 1 min

50 Single under skips

10 Slam ball thrusters

in remaining time max TRX squat jumps

repeat x 4

Working for 2min : Rest for 1 min

50 Box bunny hops

10 Slam ball slams

in remaining time max TRX body row

repeat x 4

Partner finisher - split all work as needed

50 BB STOH

40 BB Back squat

30 BB Thrusters

20 BB Lunges

10 Lateral Burppee over bar

10 bar facingl Burppee over bar

20 BB Lunges

30 BB Thrusters

40 BB Back squat

50 BB STOH

W/C 11/11/2019 (4 Week Block)

November 11, 2019 Lauren Lang

Monday Bootcamp

Warm up – 20s/10s x 2 rounds

Air Squat

Squat Hold

Press ups

Plank hold

Sit ups

Hollow hold

Remembrance Day Partner Workout

0-10min – 1918m Row / Run / Ski

When complete – rest and set up for workout below

20min AMRAP – alternating movements with partner

11 Squat jumps

11 Box jumps / steps

11 KB swing

11 Press up release

11 Plate sit ups

11 Plank ups

11 Plate GTOH

After each round = 5 SYNC down ups

Circuits

Warm up

21-15-9

Air Squat

Press up

Sit up

Circuit

6min Max Reps - Alternating partners every 45s

1- Max Distance Row/Ski

2- Burpee Box Jumps

3- DB OH Lunge

4- KB GTOH

5- BB Thruster

6- TRX Mountain Climbers

Wednesday Bootcamp

Partner workout

Rolling clock:

0-8min- Alternating rounds:

- 6 OH plate lunge

- 5 Plate GTOH

- 4 burpee to plate

8-10min REST

10-15min- max cal bike erg/ AB

- must switch every 30secs

15-17min REST

17-25min- AMRAP: (split as needed)

- 30 alt DB snatch

- 20 sync sit-ups

- 10 single arm DB devils press

@ 4min both complete 50 sync air squats

25-27min REST

27-32min Max cal ski/ row

- must switch every 30secs

Thursday Bootspin

Warm up: 4min AMRAP

10 plank shoulder taps

15 sit ups

10 press ups

15 air squats

Circuit - going 60sec work, 15sec rest x 2

Seated Sprint
Box Jumps
Jumps - 2 count
Plate GTOH
Jump & Hover - 2 count
MB sit ups
Seated Climb
MB push press
Standing Climb
KB goblet squat

R1 finisher - P1 = 40sec sprint /P2 = 40sec press up variation

R2 finisher - P1 = 40sec heavy sprint / P2 = 40sec rebound squat jumps

W/C 14th Oct 2019 (4 Week Block)

October 14, 2019 Lauren Lang

Monday Bootcamp

Warm up: 21-15-9

Air Squats

Plank Shoulder Taps

In Teams of 3

Buy in: 2000m Row / Ski

120 BB Hang Clean & Press

80 Burpee over Bar

40 Sync Air Squats

80 Box Jump overs

120 BB Thrusters

*1 person working*

*1 person holding plate in overhead hold*

*1 person resting*

Cash out: 200 Sit ups

*1 person working*

*1 person holding elbow plank *

*1 person resting*

Tuesday Circuits

Warm up

10-8-6-4-2

Air squat

Sit up

Circuits

In teams of 2:

30 Min timecap

1200m Run buy in

200m intervals

2 rounds of:

10 Sync burpees

20 Alternating box jumps

30 BB STOH (split as needed)

40 BB Back squat (split as needed)

2 rounds of:

10 Sync Press ups

20 Alternating burpee box jumps

30 KB Lunge

40 KB Swing

Wednesday Bootcamp

Partner workout:

A- 8min AMRAP (alt movements)

- 15 KB swings

- 10 wallballs

- 5 cal bike/ ski

Core finisher

30-20-10

- sit-ups

- V tucks

B- 8min AMRAP (alt movements)

- 15 KB push press

- 10 press-ups

- 5 pull-ups

Core finisher

30-20-10

- KB side bends (half reps each side)

- KB Russian twists

C- 8min AMRAP (alt movements)

- 15 KB goblet squats

- 10 box jumps/steps

- 5 burpee box jumps/steps

Core finisher

30-20-10

- leg lowers

- Alt leg v ups

Thursday Circuits

10 station Circuit going:

40:20 rest

30:15 rest

20:10 rest

1- KB swings

2- TRX squat jumps

3- medball sit-ups

4- DB box step ups/ box step ups

5- bike erg/ ski erg

6- mountain climbers

7- burpee to plate

8- plate GTOH

9- Hot hands

10- KB lunges

Circuit 1 Finisher:

50 Explosive jacks

Circuit 2 Finisher:

50 air squats

Circuit 3 Finisher:

50 press-ups

Saturday Bootcamp

Warm up

20:15:10

Air Squats

Sit ups

Bootcamp

10 Alternating rounds of…..

5 Cal row / ski

10 Press ups

15 Air squats

10 Alternating rounds of…..

5 Cal row / ski

10 TRX Body rows

15 TRX Squat jumps

10 Alternating rounds of…..

5 Burpees over KB

10 KB Push press

15 KB Russian swings

W/C 16th Sept 2019 (4 Week Block)

September 24, 2019 Lauren Lang

Monday Bootcamp

Partner Workout:

A) Complete 5 rounds each (10min Time Cap)

-10 plate frontal raise
-10 tricep extension

Partner holds elbow plank

B) Partner Workout:

For Time (25min Time Cap)

800m Row / Run / Ski

80 Barbell Back Squats

40 Box Jumps

20 Sync Sit ups

800m Row / Run / Ski

80 Barbell Lunges

40 Box Jump Overs

20 Sync sit ups

800m Row / Run / Ski

80 KB SDHP

40 Burpee Box Jumps

20 Sync sit ups

Tuesday Circuits

Warm up

Bodyweight TABATA - 2 intervals on each movement

Air squat / Lunge / Sit ups / Plank ups

Circuit

6 x5 Min partner AMRAP’s

20 Pull ups / TRX Body row Split as needed
20 Press ups In Sync
20 Cal/ row Split as needed
20 Sit ups In Sync
20 Burpee box jumps Split as needed
20 Plank ups In Sync
20 Double DB Devil press Split as needed
20 Squat thrusts In Sync
20 MB Slam overs Split as needed
20 Leg Lowers In Sync
20 Cal Ski Split as needed
20 Down ups In Sync

Wednesday Bootcamp

Partner workout:

30min timecap:

-100 cal row/ bike/ ski
10 sync lunges
80 BB back squats (choose weight)
10 sync lunges
60 BB STOH (choose weight)
10 sync lunges
40 medball sit-ups
10 sync lunges
20 burpee over bar
10 sync lunges

In any remaining time complete AMRAP up in 10’s (split as needed)

10 plate GTOH
10 sit-ups

Thursday Circuits

Warm up

20 air squats

15 russian swings

10 shuttle laps

Circuit going 50:10 / 40:10 / 30:10

Ski
BB back squats
Box dips
BB STOH
2 step dash
BB hang clean & press
Row
BB deadlift
Box jump / step
BB bent over row
TRX in / out row
BB lunge

Thursday Bootspin

Warm up

15-10-5

Air squat

Press up

Sit ups

Workout in 2’s

1 partner on the bike

1 partner on the floor

20secs on : 10secs off x 6

Interval 1

Seated Sprint

KB swing

Interval 2

Seated Heavy

BB back squat

Interval 3

Standing sprint

Press ups

Interval 4

Standing Heavy

KB Thruster

Interval 5

Bike Squats

BB Hang Clean and press

Interval 6

Jumps

Burpees

Repeat whole workout x 2

Saturday Bootcamp

Warm up

4 Min AMRAP

20 Air squat
15 Sit ups
10 Plank shoulder taps

Bootcamp

In teams of 2 - 30 Min Clock

Workout 1. 200m partner run buy in

2 rounds of:

50 cal ski / row
50 box jumps
50 Press ups
Workout 2. 200m partner run buy in
2 rounds of:
50 Double KB STOH
50 Double KB front rack lunge
50 Down ups
Workout 3. 200m partner run buy in
2 rounds of:
50 BB Hang clean and press
50 BB Back squat
50 Sit ups