Menu
Basket Login Say Hi

- 19/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 30s Empty Bar OH Squat
  • 200m Run

A.

For Time:

  • 2 Front Squats @ 100kg/70kg
  • 200m Run
  • 4 Front Squats @
Read more

- 18/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 60s:

  • 2 Cleans @ 80%
  • Max Bar Facing Burpees
    • Rest 60s
    • x 6 (12 Mins)
B.

5 Rounds:

  • 5 Strict Pull-Ups
  • 10 D
Read more

- 17/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

- 14/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 13/06/2019

WARM UP

AMRAP 10 (For Quality)

  • 10 Cal Ski
  • 6 Scapula Pull-ups + 10 Press Ups
  • 10 Cal Bike
  • 12 DB Walking Lunges + 8 DB Thrusters (Light)
A.

Every 4 Mins For 24 Mins:

  • 60/45 Cal Row
    • Aim To Get Each Ro
Read more

- 12/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s Handstand Hold
  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 40s Assault Bike

A.

Every 2 Mins For 16 Mins

  • 5 Front Squats @ 70%
  • 10 KB Swings
Read more

- 11/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

Every 2 Mins For 16 Mins:

  • 3 Power Cleans @ 75%
  • 10 HSPU
B.

10-8-6-4-2

  • Single Arm KB Push Press (Rep Scheme Is
Read more

- 10/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

- 08/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

AMRAP 8

  • 8 Jump Lunges Each Leg
  • 8 Bur
Read more

- 07/06/2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 8 BB Good Mornings
A.

Deadlifts

  • 4 x 3 @ last weeks max weight
  • 1 x Max @ last weeks max weight
  • R
Read more

- 06/06/2019

WARM UP

AMRAP 10 (For Quality)

  • 10 Cal Ski
  • 6 Scapula Pull-ups + 10 Press Ups
  • 10 Cal Bike
  • 12 DB Walking Lunges + 8 DB Thrusters (Light)
A.

AMRAP 10

  • 6 Rounds Cindy (5 Pull-ups, 10 Press-ups, 15 Air Sq
Read more

- 05/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s Handstand Hold
  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Passive Hang
  • 40s Assault Bike

A.

15-12-9

  • Deficit HSPU (6inches/4inches)
  • Power Clean (70kg/5
Read more

- 04/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Band Pull Aparts
  • 20s Passive Hang
A.

In 40s:

  • 3 Push Press @ 80% Of Last Week
  • Max Reps HSPU In Remaining Time
  • Rest 80s
  • x 5
B.

Clean (6 Sets. Rest

Read more

- 03/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

- 01/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Assault Bike
  • Min 2- Alternate The Following For 40s
    • Walkouts
    • Alt Single Leg Glute Brides
    • Plank
    • Wall Walks
    • Walking Lunges
A.

AMRAP 12 (For Quality)

  • 8 DB Push Press @ 2
Read more

- 31/05/2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 8 BB Good Mornings
A.

Deadlifts

  • 4 x 2 @ 90%
  • 1 x Max @ 90%
  • Rest 3 Mins Between Sets
B.

Metcon

Read more

- 30/05/2019

WARM UP

3 Sets:

  • 300m Row
  • 20 Walking Lunges
  • 10 Walkouts
A.
  • 100 Cal Row
  • Diane
    • 21-15-9
    • Deadlift (100kg/70kg)
    • HSPU
  • 80 Cal Row
  • 3 Rounds DT
    • 12-9-6
    • Deadlift - Hang Power Clean - STOH (70kg/55kg)
  • 6
Read more

- 29/05/2019

WARM UP

1000m Row

40m Walking Lunge

20 KB Swings

5 Wall Walks with a 5 sec pause at the top

A.

EMOM 12

  • 5 Deadlifts at last weeks max weight + 5 Strict HSPU
  • Scale number of HSPU if needed
B.

Singl

Read more

- 28/05/2019

WARM UP

3 Sets:

  • 20 Cal Ski
  • 16 Walking Lunges
  • 12 Band Pull Aparts
  • 8 Walk Away
A.

In 6 Sets, Build To A Heavy Single Push Press.

*Perform 3-5 Strict C2B Pull-Ups Between Each Set.

Rest 90s

B.

Clean

Read more

- 27/05/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
Read more

- 25/05/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

- 24/05/2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 10 Banded Good Mornings
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 40s Assault Bike (Increase Effort Here On Every Round)
A.

Deadlifts

  • A1) 3 x 3 @ 85% 1RM
  • A2) 15 R. KB Sw
Read more

- 23/05/2019

WARM UP

3 Sets:

  • 400m Run
  • 20 Cal Ski
  • 10 Walkouts (Last 5 With Press-ups)
A.

AMRAP 15

  • 75 Cal Row

  • 75 KB Swings

  • 75 Burpees

B.

For Time:

  • 21, 18, 15, 12, 9
  • Double DB Clean & Press (2 x 22.2kg
Read more

- 22/05/2019

WARM UP

1000m Row

40m Walking Lunge

20 KB Swings

5 Wall Walks with a 5 sec pause at the top

A.

EMOM 12

  • 10 Deadlifts at last weeks max weight
  • 10 Strict HSPU
  • Scale number of HSPU if needed
B.

Push

Read more

- 21/05/2019

WARM UP

3 Min Assault Bike With Increasing Effort Every 60s

EMOM 6:

  • Even Mins: 40s Rowing
  • Odd Mins: 40s Wall Walks
A.

4 Sets:

  • A1) Max Reps Bench Press @ BW
  • A2) Kipping HSPU (Rep Scheme is Double Re
Read more

- 20/05/2019

Warm UP

2 sets of:

  • 20 Cal Ski
  • 30s Passive Hang
  • 10m Overhead Duck Walk (Barbell Overhead in Snatch Grip)

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Gri
Read more

- 18/05/2019

A.

20 min AMRAP

Ascending ladder: 10 - 20 - 30 - 40 etc

  • Cal Row
  • Double DB Snatch (22.5/15kg)

    Rest 2-3 mins
B.

20 min AMRAP

  • 100m Run
  • 10 TTB
  • 200m Run
  • 20 Russian KB Swings (32/24kg)
  • 300m Run
  • 30
Read more

- 17/05/2019

WARM UP

3 Sets:

  • 20 Cal Row
  • 10 Banded Good Mornings
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 10 Cal Ski (Increase Effort Here On Every Round)
A.

Speed Deadlifts

  • A1) 5 x 4 @ 60% 1RM (Move As Fast A
Read more

- 16/05/2019

WARM UP

EMOM 10

  • Even Mins - 40s Bike
  • Odd Mins - 40s Ski
B.

2 mins of work: 1 min rest

  • 20 pull ups into max Ski Erg Cals
  • Complete 5 rounds
C.

2 mins of work: 1 min rest

  • 30 TTB into max Burpees
Read more

- 15/05/2019

WARM UP

3 rounds for quality

  • 10 Prone GHD's
  • 10 Jefferson Curls
  • 10 Tempo (21X1) Romanian Deadlifts - with an empty bar
A.

Deadlift

  • 3 x 10 Build to an RPE of 8-9
  • 10 Strict Pull Ups after each set
  • F
Read more

- 14/05/2019

WARM UP

3 Sets:

  • 10 KB RDL
  • 20 Cal Ski
  • 40 DU
A.

Eccentric Pull Ups (Supinated/Underhand Grip)

  • 5 seconds at the top, 5 seconds on the way down then jump back up.
  • 4 x 6
  • Focus on control and maintainin
Read more

- 13/05/2019

Warm UP

2 sets of:

  • 20 Cal Ski
  • 30s Passive Hang
  • 10m Overhead Duck Walk (Barbell Overhead in Snatch Grip)

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Gri
Read more

- 11/05/2019

Warm up

3 rounds for quality

300m row

30 sec passive hang

10 GHD Sit Ups

20m Walking Lunge

A.

EMOM 16

  • 20 TTB
  • 20m Front Rack KB Walking Lunge (2 x 24/16)
  • Max Row
  • Rest
B.

For time:

3 rounds

Read more

- 10/05/2019

WARM UP

AMRAP 10 (For Quality)

  • 15 Cal Ski
  • 6 Empty Bar Good Mornings
  • 6 Scapula Pull-ups
  • 40 DU
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper)

  • 4 x 6 (3131)
  • Aim to make each set heavier than last
Read more

- 09/05/2019

WARM UP

EMOM 10

  • Even Mins - 40s Bike
  • Odd Mins - 40s Ski
B.

40s On / 80s Off / x 4 (8 Mins)

Assault Bike Cals

C.

40s On / 80s Off / x 4 (8 Mins)

Rowing Cals

D.

40s On / 80s Off / x 4 (8 Mins)

Ski

Read more

- 08/05/2019

WARM UP

3 rounds for quality

  • 10 Prone GHD's
  • 10 Jefferson Curls
  • 10 Tempo (21X1) Romanian Deadlifts - with an empty bar
A.

Tempo Romanian Deadlift

  • 5 x 8 (21X1)
  • Aim for more than last week
  • Focus on
Read more

- 07/05/2019

WARM UP

3 Sets:

  • 10 Ring Rows
  • 10 No Push Up Burpee
  • 5 Press Ups

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

Eccentric Pull Ups

  • 5 seconds at the top, 3 seconds
Read more

- 06/05/2019

Warm UP

2 sets of:

  • 3 Wall Walks
  • 30m Overhead KB Carry (Light)
  • 8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

  • 5 x Snatch High Pull
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck P
Read more

- 03/05/2019

WARM UP

3 min light Row

3 Sets

  • 10 Jefferson Curl Empty Bar
  • 10 Deadlifts Empty Bar
  • 10 Hip Bridges
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper)

  • 4 x 8 (4121)
  • Aim to make each set heavier than
Read more

- 02/05/2019

A.

In 4 mins;

  • Max Run
  • 90 sec recovery
B.

4 min AMRAP

  • 15 Russian KB Swings (32/24)
  • 15 Burpees
  • 90 sec recovery
C.

In 4 mins;

  • Max Run
  • 90 sec recovery
D.

4 min AMRAP

  • 10 Devils Press (22.5/15)
  • 20
Read more

- 01/05/2019

WARM UP

10 min AMRAP for quality

  • 20m Light Prowler Push (walk)
  • 10 KB Swings
  • 20m Light Prowler Pull (walk)
  • 10 GHD Back Extensions
A.

Tempo Romanian Deadlift

  • 5 x 10 (52X1)
  • 100/60kg
  • Focus on Tempo
Read more

- 30/04/2019

WARM UP

3 Sets:

  • 10 Double DB Snatch (light)
  • 10 No Push Up Burpee
  • 5 Press Ups

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

EMOM 12

  • HSPU
  • C2B
  • Both at 50% of Number
Read more

- 28/04/2019

Warm UP

2 sets of:

  • 3 Wall Walks
  • 30m Overhead KB Carry (Light)
  • 8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

  • 5 x Snatch High Pull
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck P
Read more

- 27/04/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

AMRAP 4

  • 40 Double-Unders (or 100 singles)
  • 10 HSPU

Rest 90s

x 4

B.

5 sets i

Read more

- 26/04/2019

WARM UP

3 min light Row

3 Sets

  • 10 Jefferson Curl Empty Bar
  • 10 Deadlifts Empty Bar
  • 10 Hip Bridges
A.

Tempo Deficit Deadlift (Stand on 20kg Bumper)

  • 4 x 10 (4121)
  • Build Weight over the sets
  • Focus
Read more

- 25/04/2019

A.

Conditioning

In 10 mins, complete Max Bike Cals

B.

In 10 mins, complete 5 mins Max Ski Erg + 5 min EMOM of 40s Hollow Hold.

Repeat A + B

Read more

- 24/04/2019

WARM UP
DE-LOAD DAY 3

2 rounds

  • 10 PVC Passovers
  • 3 Wall Walks
  • 5 Strict Pull Ups
  • 10 Push Ups
  • 30sec hollow
A.

EMOM 10

  • 8 - 10 Strict HSPU
  • Scale to Hand Release Push Ups if no Strict HSPU
B.

Stric

Read more

- 24/04/2019

WARM UP
DE-LOAD DAY 3

2 rounds

  • 10 PVC Passovers
  • 3 Wall Walks
  • 5 Strict Pull Ups
  • 10 Push Ups
  • 30sec hollow
A.

EMOM 10

  • 8 - 10 Strict HSPU
  • Scale to Hand Release Push Ups if no Strict HSPU
B.

Stric

Read more

- 23/04/2019

DE-LOAD DAY 2
WARM UP

3 Sets:

  • 10 Double DB Snatch (light)
  • 10 No Push Up Burpee
  • 5 Press Ups

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

EMOM 10

  • 2 Cluster (Clean
Read more

- 22/04/2019

DE-LOAD DAY 1
Warm UP

2 sets of:

  • 3 Wall Walks
  • 30m Overhead KB Carry (Light)
  • 8 KB Goblet Squats (3201)

3 sets of (with an empty barbell):

  • 5 x Snatch High Pull
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Be
Read more

- 20/04/2019

Warm up

1000m Steady Row

A.
  • Row 200/150 cals
    With 5 HSPU + 10 TTB every 2 mins

B.

30 min AMRAP

  • 400m Run
  • 30 Burpees
  • 20 Double KB Snatch (16/12kg KB's)
  • 10 Bar MU

Scale the weight as needed

Read more

- 19/04/2019

WARM UP

3 min light Row

3 Sets

  • 10 Wallballs
  • 10 Empty Bar Deadlifts
  • 10 Band Pull Aparts
A.

Deadlift

  • 6 x 2 (Aim for heavier than last week)
  • Rest as needed between sets
  • Focus on great form thro
Read more

- 18/04/2019

A.

In 4 mins, complete:

2 rounds of:

  • 10 DB Clean and Press (22.5/15kg)
  • 10 Burpee Box Jump Over

Then Max Assault Bike Cals for remaining time.

REST 60 seconds

In 4 mins, complete:

2 rounds of:

Read more

- 17/04/2019

WARM UP

2 rounds

  • 10 PVC Passovers
  • 3 Wall Walks
  • 5 Strict Pull Ups
  • 10 Push Ups
  • 30sec hollow
A.

Wall facing Shoulder Taps

  • 30 seconds of work
  • 30 seconds of rest
  • Focus on quality form
  • for 8 minu
Read more

- 16/04/2019

WARM UP

3 Sets:

  • 6 DB Muscle Clean & Press
  • 10 Cal Ski
  • 5 Walk Outs

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

EMOM 6

  • 4 Thrusters @ 60% 1RM Clean & Jerk
Read more

- 15/04/2019

Warm UP

3 sets of:

  • 20s SL Glute Bridge Hold (R&L)
  • 30s Handstand Hold
  • 40s Assault Bike (Build Effort On Each Round)

3 sets of (with an empty barbell):

  • 5 x Snatch High Pull
  • 5 x Muscle Snatch
  • 5
Read more

- 13/04/2019

Warm up

1000m Row

A.

24 min EMOM

  • Max Cal Row
  • Max Jump Lunges
  • Rest
  • Your 'score' is the total cals on the rower
B.

150 TTB for time:

  • Every time you break you must do 10 HSPU
C.

100 CTB for t

Read more

- 12/04/2019

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 6 x 3 at max weight from 2 weeks ago (heavy 5)
  • Rest as needed between sets
  • Focus on g
Read more

- 10/04/2019

WARM UP

2 rounds

  • 10 PVC Passovers
  • 3 Wall Walks
  • 5 Strict Pull Ups
  • 10 Push Ups
  • 30sec hollow
A.

Wall facing Shoulder Taps

  • 30 seconds of work
  • 30 seconds of rest
  • Focus on quality form
  • for 8 minu
Read more

- 10/04/2019

A.

40 min AMRAP

1000m Assault Bike 

40 Forward Step Lunges 

20 Burpee Box Jumps 

Wearing a weight vest.

Read more

- 09/04/2019

WARM UP

3 Sets:

  • 10 Half Kneeling DB Press (10 Per Arm)
  • 10m Bear Crawl
  • 10 Cal Ski

Then

3 Sets (All With Empty Bar):

  • 5 Muscle Cleans
  • 5 Front Squats
  • 5 Thrusters
A.

EMOM 6

  • 5 Thrusters @ 50% 1RM Clean
Read more

- 08/04/2019

Warm UP

3 sets of:

  • 15 Cal Row
  • 15 Prisoner Squats
  • 10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind t
Read more

- 06/04/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

- 05/04/2019

WARM UP

3 min light Assault Bike

3 Sets

  • 10 Walkouts
  • 10 KB Deadlifts
  • 10 Tempo Prone GHD's (3131)
A.

Deadlift

  • 4 x 5
  • 1 x 5+
  • At max weight from last week
  • Rest as needed between sets
  • Focus on great
Read more

- 04/04/2019

ACTIVE RECOVERY DAY

Blood Flow Recovery Session (Don't Go Above 70% Effort)

45 Min AMRAP

  • 40 Cal Assault Bike
  • 40 Air Squats
  • 30 Cal Row
  • 30 Press Ups
  • 20 Cal Ski
  • 20 KB Swings
  • 10 Burpees
  • 10 Pull-ups
Read more

- 03/04/2019

WARM UP

2 rounds

  • 10 PVC Passovers
  • 3 Wall Walks
  • 5 Strict Pull Ups
  • 10 Push Ups
  • 30sec hollow
A.

Strict Pull Ups

  • Complete 40 reps for time, but focus on quality
B.

Push Press/ Jerk Complex

  • 2 P
Read more

- 02/04/2019

WARM UP

4 Sets:

  • 10 Cal Bike
  • 5 Muscle Cleans
  • 5 Full Grip Front Squats
  • 5 Hang Power Cleans
  • 5 Full Grip Front Squats
A.

Every 3 Mins For 18 Mins:

  • 1 Clean Pull
  • 1 Power Clean
  • 1 Clean
  • 1 Front Squat

All

Read more

- 01/04/2019

Warm UP

3 sets of:

  • 12 Cal Ski
  • 12 Cossack Squats
  • 10m OH Duck Walk (Use Empty Bar In Snatch Grip

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind th
Read more

- 30/03/2019

A.

20 min AMRAP

Ascending ladder: 10 - 20 - 30 - 40 etc

  • Cal Row
  • Double DB Snatch (22.5/15kg)

    Rest 2-3 mins
B.

20 min AMRAP

  • 100m Run
  • 10 TTB
  • 200m Run
  • 20 Russian KB Swings (32/24kg)
  • 300m Run
  • 30
Read more

- 29/03/2019

WARM UP

500m Row

3 Sets

  • 10 KB Swings
  • 10m walking lunge
  • 10 Tempo Deadlifts with a light bar (4132)
  • 60s Rest
A.

Deadlift

  • 5 x 5
  • Build to a heavy 5 and then repeat 5 sets at that weight
  • Rest as nee
Read more

- 28/03/2019

WARM UP:

400m Run

THEN

EMOM 6

  • MIn 1- 40s Single Skips
  • Min 2- 40s Burpee
  • Min 3- 40s Ski
A:

AMRAP 40

  • 400m Run
  • 25 cal Ski
  • 75 DU
  • 20 Burpees
Read more

- 27/03/2019

WARM UP

2 rounds

  • 400m Run
  • 10 Jump Squats
  • 10 Pause Goblet Squats
  • 10m Walking Lunge (with upper body rotation over leading leg)
A.

1 and 1/4 Front Squat (full grip)

  • 3 x 8
  • Build to 3 rounds at the
Read more

- 26/03/2019

WARM UP

2 rounds

  • 500m row
  • 10 KB SDHP
  • 10 Goblet Squats
A.

Take 15 mins to build to a heavy triple Power Clean. Must be Touch and Go.

B.

6 sets

  • 2 Strict Press + 4 Push Press + 6 Push Jerk (aim for
Read more

- 25/03/2019

Warm UP

2 sets of:

  • 300m Row
  • 4 Wall Walks
  • 10 Goblet Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squa
Read more

LAST DAY OF DELOAD - 24/03/2019

rest day

 

Read more

DELOAD WEEK (DAY 6) - 23/03/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

DELOAD WEEK (DAY 5) - 22/03/2019

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar)

  • 5 HP Cleans, 5 Hang Cleans
  • 5 Front Squats (3s eccentric, 3s pause in the bottom position)
  • 5 Thrusters
  • 60s Rest
A.

Every 2 mins for 12 mins

Read more

DELOAD WEEK (Day 4) - 21/03/2019

ACTIVE RECOVERY DAY
A:

Every 5 mins for 8 rounds;

  • 500m row + 2 rounds of 'Cindy'
    (5 Pull Ups, 10 Push Ups, 15 Air Squats)
Read more

DELOAD WEEK (Day 3) - 20/03/2019

WARM UP
A.

12 min EMOM

  • 8 Strict HSPU
  • 8 Strict Press

(Strict Press needs to be at a challenging weight)

B.

Handstand walk practice

  • 10 mins
C.

3 Rounds

  • 500m row
  • 25 HSPU
D.

4 sets

  • 10 Strict
Read more

DE-LOAD WEEK (DAY 2) - 19/03/2019

WARM UP

3 sets of:

  • 15 Cal Row
  • 10 Empty Bar Muscle Cleans
  • 16 Empty Bar Front Rack Lunges

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
Read more

De-load Week (Day 1) - 18/03/2019

DELOAD WEEK
Warm UP

3 sets of

  • 20 cal bike
  • 10 wall facing shoulder taps
  • 20 walking lunges
  • 10 band pull aparts

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snat
Read more

- 17/03/2019

rest day

 

Read more

- 16/03/2019

A.

21 min AMRAP

  • Max Distance Row
  • Every 3 minutes complete 10 HSPU + 15 Pull Ups. (Start at min 0 with the HSPU)
B.

21 min AMRAP

  • Max Distance Assault Bike
  • Every 3 minutes complete 10 Ring Push Ups
Read more

- 15/03/2019

WARM UP

2 mins of Skipping or DU

3 Sets (with an empty bar - drop to a PVC Pipe for Scotts Press if needed)

  • 10 PVC Passovers
  • 3 Wall Walks
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom pos
Read more

- 14/03/2019

ACTIVE RECOVERY DAY
A:

Assault Bike

  • 5 rounds
  • 2000m per round
  • Aim to keep rpm consistent throughout
  • 1-2 mins recovery inbetween each round
Read more

- 13/03/2019

WARM UP
A.

4 Sets:

  • Bench Press (5 x 5)
  • Max Unbroken Strict Pull Ups after each set
    • Rest 90s Between Sets
B.

EMOM 8

  • 5 Wall Walks
C.

20 min AMRAP

  • 400/300m Ski Erg
  • 20 DB Push Press (22.5/15kg
Read more

- 12/03/2019

WARM UP

3 sets of:

  • 12 Cal Ski
  • 10 One & One Quarter Front Squats (empty bar)

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
Read more

- 11/03/2019

Warm UP

2 sets of:

  • 400m Run
  • 20 Duck Walk
  • 400m Ski
  • 20 Overhead Empty Barbell Duck Walk

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Pus
Read more

- 10/03/2019

rest day

 

Read more

- 09/03/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

10 min EMOM

  • 5 pull ups + 10 Push Ups + 15 Air Squats
B.

10 rounds 'Double DT

Read more

- 08/03/2019

WARM UP

400m Run

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At The Bottom
Read more

- 07/03/2019

ACTIVE RECOVERY DAY
A:

10 rounds

  • 500m row at 75% effort, 1 min rest

 

 

Read more

- 06/03/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Dips
    • Rest
Read more

- 05/03/2019

WARM UP

3 sets of:

  • 15 cal Assault Bike
  • 8 Thrusters (empty bar)

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Jerks
A.

Take 5-10 mins to build to working weight (8-9 RPE)

E3MOM 12

  • 1
Read more

- 04/03/2019

Warm UP

3 sets of:

  • 2 Wall Walks (5s hold when in a handstand position on each rep)
  • 20s Passive Hang
  • 30m Overhead KB Walk (2 x 12/8kg)
  • 15 Air Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Gri
Read more

- 02/03/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
3 Wall walks

A.
  • Row 200/150 cals
    With 5 HSPU every 2 mins

B.

30 min AMRAP

  • 500m Run
  • 50 Deadlifts (100/70kg)
Read more

- 01/03/2019

WARM UP

400m Run

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At The Bottom
Read more

- 28/02/2019

ACTIVE RECOVERY DAY

5 mins light Assault Bike to warm up.

A:

4 min AMRAP

  • Assault Bike Cals
  • 60 sec rest
B:

4 min AMRAP

  • Ski Erg Cals
  • 60 sec rest
C:

4 min AMRAP

  • Row Cals
  • 60 sec rest
D:

800

Read more

- 27/02/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Suppor
Read more

- 26/02/2019

WARM UP

3 sets of:

  • 15 cal Assault Bike
  • 8 Thrusters (empty bar)

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Jerks
A.

Take 5-10 mins to build to working weight (7-8 RPE)

E2MOM 10

  • 3
Read more

- 25/02/2019

Warm UP

3 sets of:

  • 5 Single Arm Half Kneeling DB Press (right)
  • 5 Single Arm Half Kneeling DB Press (left)
  • 300m Row
  • 5 Box Jumps, Step Down

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x S
Read more

- 24/02/2019

rest day

 

Read more

- 23/02/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Band pull aparts
30 second active hollow hold

A.

6 rounds

  • 50 Double-Unders (or 100 singles)
  • 10m Handstand Walk

Rest 2 mins

Read more

- 22/02/2019

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At Th
Read more

- 21/02/2019

ACTIVE RECOVERY DAY

Rowing Pyramid

500m @ 2.00/2.10 per 500m

400m @ 1.55/2.00 per 500m

300m @ 1.50/1.55per 500m

200m @ 1.45/1.50 per 500m

100m @ Max effort

200m @ 1.45/1.50 per 500m

300m @ 1.50/1.55

Read more

- 20/02/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Renegade Row (Light Weight. Slow & Controlled)
  • Min 4- 40s Assault Bike
A.

4 Sets:

  • Bench Press
  • Max Ring Suppor
Read more

- 19/02/2019

WARM UP

3 sets of:

  • 200m Row
  • 6 Front Squats (empty bar)

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Jerks
A.

Take 5-10 mins to build to heavy complex weight.

E2MOM 16

  • Complex: 1 P
Read more

- 18/02/2019

Warm UP

3 sets of:

  • 5 Single Arm Half Kneeling DB Press (right)
  • 5 Single Arm Half Kneeling DB Press (left)
  • 300m Row
  • 5 Box Jumps, Step Down

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x S
Read more

- 17/02/2019

rest day

 

Read more

- 16/02/2019

Warm up

5 rounds for quality

10 PVC Passovers
30-45 second dead hang
10 Alt V Ups
30 second active hollow hold

A.

5 mins of technique practice:

Toes to bar

Followed by;
1 min AMRAP of Toes to Bar
Rest

Read more

- 15/02/2019

WARM UP

3 Min Ski or Row

3 Sets (with an empty bar)

  • 5 Behind The Neck Strict Press
  • 5 Behind The Neck Push Press
  • 5 Overhead Squats (3s eccentric, 3s pause in the bottom position)
  • 20s Static Hold At Th
Read more

- 14/02/2019

ACTIVE RECOVERY DAY

40 min steady pace Assault Bike keeping 60/55 rpm throughout 

Alternatively, a 40 min steady pace walk/jog. 

Read more

- 13/02/2019

WARM UP

AMRAP 10 (For Quality)

  • 10 Front To Back Lunge Right
  • 10 Front To Back Lunge Left
  • 10 Strict T2B
  • 10 Walkouts
A.

4 Sets:

  • 10 Strict Pull-ups
  • Max Press-ups With A 3s Eccentric
  • Rest 60s
  • 10 Strict
Read more

- 12/02/2019

WARM UP

3 sets of:

  • 200m Row
  • 6 Front Squats (empty bar)

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Thrusters
A.

Clean and Jerk
EMOM 12

  • 2 Clean and Jerks @ 70%
B.

4 sets of:

  • 20
Read more

- 11/02/2019

Warm UP

3 sets of:

  • 10 PVC Passovers
  • 250m SKI
  • 10 OH Squats (Empty Bar)

3 sets of:

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
A.

Snat

Read more

News TipsĀ Alerts

Sign up to receive email updates