Welcome to our OOE weekly workouts!

The workouts get updated at the start of each week, so you can check in and plan your week ahead!

Monday, Wednesday and Friday workouts are interval sessions focussing on 2 key movements.
Tuesday, Thursday and Saturday workouts are scheduled on rotation so that if you can only make it here on certain days, you never miss out on your favourite session! These focus on Max Strength, Speed & Power and Endurance.
Sunday’s workout will concentrate on 2 areas of skill, giving you time to perfect technique and ask any questions, followed by an obstacle course challenge!

All sessions begin with a warm up, and finish with an all important core strengthening exercise to send you on your warrior way walking tall and ready to face the rest of the day!

Workouts

Monday 30:30

BB Back Squat

KB Turkish Get up L then R

8 sets 24mins

 

Core 60:60

SB alt single leg hip ext

Palms to Elbows

3 sets 6mins

 

Tuesday Max 5 reps

5 max/weighted Pull Ups then 5 kipping pull ups

5 max/weighted Dips then 5 clap push ups

6 sets 24mins

 

Core 60:60

SB shoulder flexion extension FOB

Floor Superman

3 sets 6mins

 

Wednesday 1:2

2 laps Parter Sled Push

10 BB High Pull

25mins

 

Core 60:60

SB crunch

Supine hip ext alt leg

3 sets 6mins

 

Thursday Endurance 45:15

Count your reps each round try to hold

Box Jump/ step down

Partner MB pass

Toe to Bar

8 sets 24mins

 

Core 60:60

Anterior/ Posterior Rocks

3 sets 6mins

 

Friday 1:1

16 Alt Cable Pull Push

8/8 Ring Bicep Curl/ Reverse Fly

8/8 SB DB Close Grip Press/ Fly

24mins

 

Core 60:60

Lower Ab

Lower body twist FOB

3 sets 6mins

 

Saturday Speed & Power 15:45

4kg MB Lunge Switch

3m Dead Ball Bar Shot

7kg MB 180 degree Throw Down

8 sets 24min

 

6mins Wheel Barrow Relay

 

Sunday

Skill Clean & Press BB, DB, KB, Plate

 

3 teams

10 reps Clean & Press weight

Load weight onto Sled

Max in 10 mins to 1 end max in 10 mins back total load score is what you can bring back.