April 15, 2019

WOD 1

Strict press

Build to heavy 3 (Pause :1 top/bottom)

Then,

2 x Max set at 50-60% of heavy 3

WOD 2

2 Rounds for time:

250/300m Row

20 DB snatch 15/22.5kg

50 Double unders

15 Bar facing burpee

20 Pull ups

(4:00 Rest)

(17:00 Cap)

April 12, 2019

WOD 1

EMOM x 15

1) 10 DB strict press

2) 10 Box/bar/ring dip

3) 5 Deadlift 70% + 3 Tall box jump

WOD 2

4 Rounds for time

12 DB hang snatch (left arm) 15/22.5kg

8 Burpee box jump overs 20/24"

12 DB hang snatch (right arm)

8 Burpee box jump over

(1:00 Rest)

(13:00 Cap)

WOD 3

1:00...

April 11, 2019

WOD 1

A. 5 x 2 Rope climb / 4 Rope hauls

B. Accumulate 2:00 Lsit/Tuck support

C. 4 x 5 Wide grip pull ups

WOD 2

'Braswell' (Half)

20:00 AMRAP

12 Burpee

9 Hang power cleans 30/40kg

18 Wall balls 6/9kg

200m Sandbag carry/run 20/30kg

April 10, 2019

WOD 1

Bench press

6 x 4 (build)

WOD 2

EMOM x 20:00

1) Cal row

2) Push up

3) KBS 24/32kg

4) DB push press 15/22.5kg

- Pick a rep no. same for all movements

WOD 3

Wall walk 3x3

Accumulate 2:00 Dead hang

April 9, 2019

WOD 1

Back squat

3 x 8 70%

WOD 2

'Jackie'

For time:

1000m Row

50 Thrusters 15/20kg

30 Pull ups

(12:00 Cap)

WOD 3

Bicep curl

3 x 10

(1:00 Rest)

Pigeon stretch 1:00/side

April 8, 2019

WOD 1

EMOM x 10

3 Power clean (70-80% of C&J)

WOD 2

For time:

3 Rounds

20 DB snatch 15/22.5kg

10 Toes to bar

3 Rounds

10 Power snatch 30/40kg

15 Bar over burpee

(15:00 Cap)

WOD 3

75 Abmats

2:00 Plank (accumulate)

1:00 Couch stretch/side

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Previous weeks...

March 15, 2020

March 9, 2020

March 1, 2020

February 23, 2020

February 16, 2020

February 9, 2020

February 2, 2020

January 26, 2020

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The Panic Gym

Unit 24-26 Pate Road

Melton Mowbray

Leicestershire

LE13 0RG

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