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- 21/11/2019

WARM UP.

3 rounds

  • 10m walking lunge
  • 10 jump squats
  • 10 NPU Burpees
A.

16 min AMRAP

  • 50m Bodyweight Prowler Push
  • 50m Bodyweight Prowler Pull
  • 20 Burpees
B.

14 min AMRAP

  • 2 Rope Climbs
  • 14 OH Squat
Read more

- 20/11/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 4 x 7 at last weeks max weight
  • 30 sec hollow rocks after each set
  • Rest as needed
B.
Read more

- 19/11/2019

WARM UP

3 sets of:

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

E3MOM for 18

  • 1) 4 Front Squats + 1 Split Jerk
  • 2) 20/15 Cal Assault Bi
Read more

- 18/11/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

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 Squat
  • 5 x Snatch Bal
Read more

- 16/11/2019

Warm up

Build up to all 3 movements at max weight

A.

'LINDA'

  • 10-9-8-7-6-5-4-3-2-1 Reps, For Time
  • Deadlift (1.5 bodyweight)
  • Bench Press (bodyweight)
  • Clean (3/4 bodyweight)

Scale the weight as needed

Read more

- 15/11/2019

WARM UP

3 Min Ski or Row

3 Sets (with 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 B
Read more

- 14/11/2019

WARM UP.

3 rounds

  • 10m walking lunge
  • 10 jump squats
  • 10 NPU Burpees
A.

20 min AMRAP

  • 30/20 cal bike
  • 30/20 Pull Ups
  • 30 SA ALT KB Snatch (24/16 KG KB)

b.

2000m Row + 800m Run

Read more

- 13/11/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 3 x 8 at last weeks max weight
  • 30 sec hollow rocks after each set
  • Rest as needed
B.
Read more

- 12/11/2019

WARM UP

3 sets of:

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

E3MOM for 21

  • 1) 3 heavy single power cleans + 2 Front Squats
  • 2) 20/15
Read more

- 11/11/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

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 Squat
  • 5 x Snatch Bal
Read more

- 09/11/2019

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.

8 min AMRAP

  • 8 Ring MU
  • 8 HSPU
  • 8 Box Jumps
B.

8 min AMRAP

  • 10 Russian Swings
Read more

- 08/11/2019

WARM UP

3 Min Ski or Row

3 Sets (with 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 B
Read more

- 07/11/2019

WARM UP.

3 rounds

  • 10m walking lunge
  • 10 jump squats
  • 10 NPU Burpees
A.

Every 4 mins for 24 (Scale the run if not making the cap)

  • 50m Farmers Walk (2 x 32/24KG KB)
  • 400m Run

b.

3000m Ski

Read more

- 06/11/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 4 x 6 at heavier than last weeks max weight
  • 30 sec hollow after each set
  • Rest as neede
Read more

- 05/11/2019

WARM UP

3 sets of:

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

E2MOM for 20

  • 1) 2 cleans + 2 front squats at last weeks max weight
  • 2
Read more

- 04/11/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

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 Squat
  • 5 x Snatch Bal
Read more

- 02/11/2019

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.

E2MOM for 16

  • 3 TNG Power Cleans
B.

5 rounds for time:

  • 500m Run
  • 50 NPU Burpe
Read more

- 01/11/2019

WARM UP

3 Min Ski or Row

3 Sets (with 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 B
Read more

- 31/10/2019

WARM UP.
  • 400m Run
A.

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

  • Box Jumps
  • Devils Press (22.5/15KG)
  • TTB

300m Run after each round

Read more

- 30/10/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 5 x 6 at last weeks max weight
  • 10 Hanging Leg Raises
  • Rest as needed
B.

4 rounds for

Read more

- 29/10/2019

WARM UP

3 sets of:

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

1 Clean into 6 Front Squats

  • At last weeks max weight
  • Rest only 90sec
Read more

- 28/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

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 Squat
  • 5 x Snatch Bal
Read more

- 26/10/2019

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.

E2MOM for 16

  • Double Hang Clean (can be unbroken) + 8 DB Thrusters (2 x 22.5/1
Read more

- 25/10/2019

WARM UP

3 Min Ski or Row

3 Sets (with 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 B
Read more

- 24/10/2019

WARM UP.
  • 400m Steady Row
A.

For Time:

  • 1600m Row
  • 150 Burpees
  • 1 mile Run
  • 50 Burpees

If you want to up the anti in this workout, try it with a weightvest

Read more

- 23/10/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 5 x 5 at last weeks max weight
  • 15 Russian Swings after each set (32/24)
  • Rest as needed
Read more

- 22/10/2019

WARM UP

3 sets of:

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

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

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 Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

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.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

- 18/10/2019

WARM UP

3 Min Ski or Row

3 Sets (with empty bar or 2 light KB)

  • 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
Read more

- 17/10/2019

WARM UP.
  • 1000m Steady Row
A.

Max Assault Bike Cals in 42 mins

Every 3 mins complete 5 Bar MU or Pull Ups

Yes this will suck - but it's good for you!

Read more

- 16/10/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • Build to a heavy 6
  • Rest as required
B.

Deadlift:

  • Reduce the weight to 80% of above
Read more

- 15/10/2019

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

- 14/10/2019

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

- 12/10/2019

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

- 11/10/2019

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

- 10/10/2019

WARM UP.
  • 1000m Steady Row
A.

90 seconds on: 90 seconds off (3 mins per round)

For 45 mins (15 rounds)

  • Start Every 90 second with a 250/200m Row
  • Max Out the remaining time with:
  • 1) Burpees
  • 2) Pull
Read more

- 09/10/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Tempo Bench:

  • 4 x 8 (3X01)
  • Into max Strict HSPU after each set
  • Rest 2 mins between sets
B.

24

Read more

- 08/10/2019

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

- 07/10/2019

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

- 05/10/2019

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

- 04/10/2019

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

- 03/10/2019

WARM UP.
  • 3 Rounds:
  • 200m Run
  • 10 Air Squats
  • 2 Wall Walks
  • 20 DU
  • 5 Walkouts
A.

Buy In:

  • 300 DU
  • 2000m Assault Bike
  • 100 Cal Row

AMRAP 30

  • 200m Run
  • 21 Burpees
  • 15 C2B Pull-Ups
  • 9 HSPU

Buy Out:

  • 100 Cal R
Read more

- 02/10/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Tempo Parallette Push Ups:

  • 4 x 10 (3X01)
  • Keep great control throughout
B.

For time:

  • 400m Run
Read more

- 01/10/2019

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

- 30/09/2019

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

- 27/09/2019

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

- 26/09/2019

ACTIVE RECOVERY DAY
A

For Time:

1000m Row + 100 WallBalls (9/6) + 1000m Row

B

3 sets:

5 x 300m Row with 60 sec rest

(After 5 x 300m, rest 3 mins before set 2)

Read more

- 25/09/2019

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.

Bench Press:

  • In 12 Mins, Build To A
Read more

- 24/09/2019

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

- 23/09/2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

EMOM 10:

  • 1 Sna
Read more

- 20/09/2019

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

- 19/09/2019

ACTIVE RECOVERY DAY

60 Cal Assualt Bike

60 Cal Row

400m Run

40 Cal Assualt Bike

40 Cal Row

800m Run

20 Cal Assualt Bike

20 Cal Row

1200m Run

Read more

- 18/09/2019

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

- 17/09/2019

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

- 16/09/2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

EMOM 10:

  • 1 Sna
Read more

- 13/09/2019

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

- 12/09/2019

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

- 11/09/2019

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

- 10/09/2019

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

- 09/09/2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Hang Snatch + O

Read more

- 05/09/2019

WARM UP.

AMRAP 10: For Quality With Increasing Effort

  • 200m Run
  • 45s Assault Bike
  • 60s Row
A.

In 4 Mins, Complete:

  • 20/18 Cal Row
  • 400m Run
  • Max Cal Assault Bike (Make it hurt)
  • Rest 2 Mins

Complete 8 R

Read more

- 04/09/2019

WARM UP

2 Sets:

  • 300m Row
  • 12 Ring Rows
  • 12 Air Squats
  • 6 Walk-outs
  • 20m Overhead Duck Walk (20kg/15kg Barbell)

A.

EMOM 12:

  • Min 1- 10 Cal Assault Bike + Max Burpees
  • Min 2- Rest

B.

15-12-9-6

  • DB Thrust
Read more

- 03/09/2019

WARM UP

2 mind Double Unders

3 Rounds:

  • 100m Row
  • 12 Hand Release Push Ups
  • 12 Air Squats
A.

Bench Press

  • 5 x 3 reps
    • Build over the sets to find a heavy set of 3
    • Straight into 10 HSPU after each se
Read more

- 02/09/2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Snatch + Hang

Read more

- 31/08/2019

Warm up

EMOM 10:

    • 100m Run
    • 15 NPU Burpees
    • 20m Walking Lunge
A.

1 mile run

B.

'DT'

  • 5 rounds
  • 12 Deadlifts, 9 HPC, 6 STOH
  • 70/45kg

C.

1000m Row

D.

For time:

  • 21 - 15 - 9
  • Barbell Thrusters
  • Ba
Read more

- 30/08/2019

WARM UP

3 min light Row

3 Sets

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

Tempo Deficit Deadlift

  • 5 x 5
  • Standing on 1 x 20kg Bumper
  • (Starting from the top) 4X01
  • Use weight you l
Read more

- 29/08/2019

WARM UP.

AMRAP 10: For Quality With Increasing Effort

  • 200m Run
  • 6 Walkouts
  • 100 Single Skips
A.

AMRAP 30:

'Dirty 30'

  • 30 Hang Power Snatch (50/35kg)
  • 30 Box Walk Overs (2 x 22.5/15kg)
  • 30 Cal Bike
  • 3
Read more

- 28/08/2019

WARM UP

2 Sets:

  • 300m Row
  • 12 Ring Rows
  • 12 Air Squats
  • 6 Walk-outs
  • 20m Overhead Duck Walk (20kg/15kg Barbell)

A.

Assault Bike:

  • Every 6 mins for 18 mins
  • Complete 50% of the Cals from last weeks max te
Read more

- 27/08/2019

WARM UP

3 Min Single Skips

2 Rounds:

  • 10 Cal Bike
  • 3 Wall Walks
  • 6 Scapula Pull-ups
  • 12 Air Squats
A.

Bench Press

  • 5 x 4 reps
    • Build over the sets to find a heavy set of 4
    • Straight into 15 diamond push
Read more

- 26/08/2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Snatch + OH Sq

Read more

- 24/08/2019

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

- 23/08/2019

WARM UP

3 min light Row

3 Sets

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

Deadlift

  • 3 x 12
  • 2 x 6
  • 2 x 3
  • Rest as needed between sets
  • Focus on great form throughout, build weight e
Read more

- 22/08/2019

WARM UP.

AMRAP 10: For Quality With Increasing Effort

  • 200m Run
  • 6 Walkouts
  • 100 Single Skips
A.

AMRAP 40:

  • 400m Run
  • 25 Cal Ski
  • 25 Burpees
  • 75 DU

B.

3 Sets:

  • 25m Single Arm Farmers Walk (Right) (32kg/2
Read more

- 21/08/2019

WARM UP

2 Sets:

  • 300m Row
  • 12 Ring Rows
  • 12 Air Squats
  • 6 Walk-outs
  • 20m Overhead Duck Walk (20kg/15kg Barbell)

A.

Assault Bike Test:

  • 10 Min Max Cal

B.

EMOM 12:

  • Min 1- 16 Cal Row
  • Min 2- 5 Pull-ups, 10
Read more

- 20/08/2019

WARM UP

3 Min Single Skips

2 Rounds:

  • 10 Cal Bike
  • 3 Wall Walks
  • 6 Scapula Pull-ups
  • 12 Air Squats
A.

Bench Press

  • 5 x 6 reps
    • Build over the sets to find a heavy set of 5
    • Rest 90s between sets
B.

P

Read more

- 19/08/2019

Warm UP

3 Min Assault Bike, Building Pace.

3 Rounds:

  • 5 Muscle Snatch
  • 5 Behind Neck Push Press
  • 5 OH Squats
  • 5 Snatch Balance
  • 5 Low Hang Snatch
    • * to be completed with an empty bar
A.

Snatch + OH Squ

Read more

- 17/08/2019

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

- 16/08/2019

WARM UP

3 min light Row

3 Sets

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

Deadlift

  • 3 x 10
  • 2 x 5
  • 1 x 3
  • Rest as needed between sets
  • Focus on great form throughout, build weight e
Read more

- 15/08/2019

WARM UP.
  • 3 Rounds:
  • 300m Row
  • 10 Wall Squats
  • 10m Walking Lunge
  • 10 Russian Swings

Then build to working weight on the squats

A.

Every 6 mins for 30mins (Get all 3 movements done within the 6 mins

Read more

- 14/08/2019

WARM UP

2 Sets:

  • 200m Run
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 200m Run

A.

AMRAP 12:

  • 6 Bar Muscle Ups
  • 12 HSPU
  • 18 Pistols
B.

For Time:

50-40-30-20-10

  • Cal Bike
    • 15
Read more

- 13/08/2019

WARM UP

Snatch Warm Up:

3 Sets:

  • 6 Snatch Grip Deadlifts
  • 6 Muscle Snatch
  • 6 Behind The Neck Push Press
  • 6 OH Squats
  • 6 Snatch Balance
  • 6 Hang Power Snatch
A.

Snatch + OH Squat

  • 4 x 2+2 @ 50%

Snatch DL +

Read more

- 12/08/2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats
  • 10m Duck Walk
A.

Back Squats

  • Paused Squats
  • 3 x 3 @ 82.5% With 2s At The Bottom
  • 3 x 3 @ 70%. Move With Speed
    • Rest As Needed
B.

Handstand

Read more

- 10/08/2019

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

- 09/08/2019

WARM UP

3 Sets:

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

Deadlifts

  • 10-8-6-4-2-4-6-8-10
  • Try to make the '4-6-8-10' Heavier on the way
Read more

- 08/08/2019

WARM UP.
  • 3 Rounds:
  • 200m Run
  • 10 Air Squats
  • Empty Bar Deadlifts
  • 20 DU
  • 10 Reverse Lunges
A.

30 min AMRAP

  • 20 Cal Assault Bike
  • 30 SDHP (32/24kg KB)
  • 40 Russian Swings (same weight used as SDHP)
  • 50m P
Read more

- 07/08/2019

WARM UP

2 Sets:

  • 200m Run
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 200m Run

A.

3 Rounds For Time:

  • 400m Run
  • 10 BMU
  • 9 Bar Facing Burpees
B.

2 Rounds For Time:

  • 800m Run
Read more

- 06/08/2019

WARM UP

Snatch Warm Up:

3 Sets:

  • 6 Snatch Grip Deadlifts
  • 6 Muscle Snatch
  • 6 Behind The Neck Push Press
  • 6 OH Squats
  • 6 Snatch Balance
  • 6 Hang Power Snatch
A.

Every 2 mins For 12 Mins:

  • 1 Hang Power Snatc
Read more

- 05/08/2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats
  • 10m Duck Walk
A.

Back Squats

  • Paused Squats
  • 5 x 3 @ 80% With 2s At The Bottom
B.

Handstand Press Ups

EMOM 15

  • Min 1- 40% Reps + 10 Pull-ups
Read more

- 03/08/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Active Hang
    • Reverse Lunges
    • Prisoner Squats
    • Wall Walks
A.

For Time:

  • 21 HSPU
  • 5 Rope Climbs
  • 15 HSPU
  • 3 Rope Cli
Read more

- 02/08/2019

WARM UP

3 Sets:

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

Deadlifts

  • 10-8-6-4-2-1
  • Build each set
  • Rest as needed between each set
B.

6

Read more

- 01/08/2019

WARM UP.
  • 3 Rounds:
  • 200m Run
  • 10 Air Squats
  • Empty Bar Deadlifts
  • 20 DU
  • 10 Reverse Lunges
A.

3 rounds for time

  • 15 Deadlifts 100/70
  • 400m Run
  • 15 Bar Facing Burpees
B.

Ever 3 mins for 36

  • 600/500m R
Read more

- 31/07/2019

WARM UP

2 Sets:

  • 300m Row
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 300m Row

A.

E2MOM 18

  • 500/400m Row
  • 20 KB Swings + 15 KB Thrusters (24/16kg KB)
  • 90sec AMRAP SA DB Snat
Read more

- 30/07/2019

WARM UP

Snatch Warm Up:

3 Sets:

  • 6 Snatch Grip Deadlifts
  • 6 Muscle Snatch
  • 6 Behind The Neck Push Press
  • 6 OH Squats
  • 6 Snatch Balance
  • 6 Hang Power Snatch
A.

Every 2 mins For 12 Mins:

  • 1 Hang Power Snatc
Read more

- 29/07/2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats
  • 10m Duck Walk
A.

Back Squats

  • 6 x 2 @ 80% + 5kg
  • Rest 3 Mins Between Sets
B.

Handstand Press Ups

EMOM 12

  • Min 1- 55% Reps
  • Min 2- 30s Underha
Read more

- 27/07/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Active Hang
    • Reverse Lunges
    • Prisoner Squats
    • Wall Walks
A.

Every 4 Mins For 20 Mins:

  • 1 Rope Climb
  • 10 HSPU
  • 15
Read more

- 26/07/2019

WARM UP

3 Sets:

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

Deadlifts

  • Every 2 Mins For 16 Mins Perform 6 Deadlifts @ 82.5% + 6,6 Walking
Read more

- 25/07/2019

WARM UP.
  • 3 Rounds:
  • 200m Run
  • 10 Air Squats
  • 2 Wall Walks
  • 20 DU
  • 5 Walkouts
A.

Buy In:

  • 300 DU
  • 2000m Assault Bike
  • 100 Cal Row

AMRAP 30

  • 200m Run
  • 21 Burpees
  • 15 C2B Pull-Ups
  • 9 HSPU

Buy Out:

  • 100 Cal R
Read more

- 24/07/2019

WARM UP

2 Sets:

  • 300m Row
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 300m Row

A.

AMRAP 15

  • 2-4-6-8-10...To A Max
  • Pull-Ups
  • HSPU
  • 10 Cal Bike Between Each Set
C.

AMRAP 15

Read more

- 23/07/2019

WARM UP

Snatch Warm Up:

3 Sets:

  • 6 Snatch Grip Deadlifts
  • 6 Muscle Snatch
  • 6 Behind The Neck Push Press
  • 6 OH Squats
  • 6 Snatch Balance
  • 6 Hang Power Snatch
A.

Every 2 mins For 12 Mins:

  • 1 Hang Power Snatc
Read more

- 22/07/2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats
  • 10m Duck Walk
A.

Back Squats

  • 6 x 2 @ 80% + 2.5kg
  • Rest 3 Mins Between Sets
B.

Handstand Press Ups

  • Max Reps In 60s
    • EMOM 12
    • Min 1- 50% Reps
Read more

- 20/07/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Active Hang
    • Reverse Lunges
    • Prisoner Squats
    • Wall Walks
A.
  • For Time
    • 500m Row
    • 20 Strict HSPU
    • 20 Kipping HSPU
Read more

- 19/07/2019

WARM UP

3 Sets:

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

Deadlifts

  • Build To A Heavy Single In 10 Mins
    • Every 90s For 12 Mins Perform
Read more

- 18/07/2019

WARM UP.
  • 3 Rounds:
  • 250m Row
  • 10 Air Squats
  • 2 Wall Walks
  • 10 KB RDL
  • 5 Walkouts
A.
  • For Time:
  • 1000m Row
  • 20 Wall Balls
  • 10 HSPU
  • 2500m Bike
  • 20 R.KB Swings @ 16kg
  • 10 Press Ups
  • 800m Row
  • 20 Wall Balls
Read more

- 17/07/2019

WARM UP

2 Sets:

  • 300m Row
  • 30s Passive Hang
  • 12 Ring Rows
  • 6 Wall Walks
  • 12 Press Ups
  • 30s Active Hang
  • 300m Row

A.

5 Sets

  • In 3 Mins:
  • 500m Row
  • Max Strict HSPU
  • Rest 2 Mins
B.

For Time:

  • 30 Cal Bike
  • 30 Pu
Read more

- 16/07/2019

WARM UP

Snatch Warm Up:

3 Sets:

  • 6 Snatch Grip Deadlifts
  • 6 Muscle Snatch
  • 6 Behind The Neck Push Press
  • 6 OH Squats
  • 6 Snatch Balance
  • 6 Hang Power Snatch
A.

Every 90s For 12 Mins:

  • 1 Hang Power Snatch @
Read more

- 15/07/2019

Warm UP

3 Sets:

  • 20 Cal Bike
  • 10 KB RDL
  • 12 Cossack Squats
  • 10m Duck Walk
A.

Back Squats

  • 6 x 2 @ 80%
  • Rest 3 Mins Between Sets
B.

Handstand Press Ups

  • 2 Mins Max Strict HSPU
  • 2 Mins Rest
  • 90s Max Kippi
Read more

- 12/07/2019

WARM UP

3 Sets:

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

Deadlifts

  • 3 x 3 + 3 + 2
    • One Set = 3 Reps, 10s Rest, 3 Reps, 10s Rest, 2 Rep
Read more

- 11/07/2019

A.
  • AMRAP 25
  • 500m Run
  • 5 burpees
  • 10 press ups
  • 15 air squats
  • ( Add 5 reps to each exercise per round)
B.
  • AMRAP 15
  • 9 Wall Walks
  • 12 DB Deadlifts (2x 30/22.5)
  • 15 Goblet Squats (32/24)
C.
  • In 2 mins:
Read more

- 10/07/2019

WARM UP

3 Sets:

  • 3 Back Squats (3211)
  • 10m Walking Hamstring Sweep
  • 10 Cossack Squats
  • 10m Duck Walk
  • 60s Rest

A.

5 Sets

  • 6 Back Squats @ aiming for heavier than last weeks @80%
  • 10cal Assault Bike Sprint
Read more

- 09/07/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Muscle Cleans
  • 20s Passive Hang
A.

Build to a heavy complex of: 1 Hang Power Clean + 1 Hang Clean + 2 Cleans (Must be unbroken)

Then;

Every 2mins fo

Read more

- 08/07/2019

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

- 06/07/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Active Hang
    • Reverse Lunges
    • Prisoner Squats
    • Wall Walks
A.
  • EMOM 8
    • Min 1- 40s Handstand Hold
    • Min 2- 40s Chin
Read more

- 05/07/2019

WARM UP

3 Sets:

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

Deadlifts

  • 3 x 3 + 3 + 3
    • One Set = 3 Reps, 10s Rest, 3 Reps, 10s Rest, 3 Rep
Read more

- 04/07/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.
  • Every 7 mins for 42 mins
  • 30 cal Bike + 20 cal row + 10 BBJO
Read more

- 03/07/2019

WARM UP

3 Sets:

  • 3 Back Squats (3211)
  • 10m Walking Hamstring Sweep
  • 10 Cossack Squats
  • 10m Duck Walk
  • 60s Rest

A.

5 Sets

  • 6 Back Squats @ 80%
  • 25m Prowler Sprint With 50% Bodyweight
  • Rest 3 Mins
B.

Barbel

Read more

- 02/07/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Muscle Cleans
  • 20s Passive Hang
A.

Every 2:30 x 4:

  • 5 Cleans (Not Tng) @ 85%
B.

EMOM 20

  • Min 1- 8 Pull-Ups
  • Min 2- 12 Burpees
  • Min 3- 10 Strict HSPU
  • M
Read more

- 01/07/2019

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

- 29/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • Walk Outs
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Wall Walks
A.
  • EMOM 8
    • Min 1- 8-10 Strict HSPU
    • Min 2- 8-10 Stric
Read more

- 28/06/2019

WARM UP

3 Sets:

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

EMOM 12:

  • Min 1- 6 Deadlifts @ 120kg/100kg
  • Min 2- 8 Box Over Burpees
B.

AMRA

Read more

- 27/06/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.
  • 90 s on 90 s off for 18 mins
  • 15/12 cal bike into max squat jumps
B.
  • 2 mins on 2 mins off for 16 mins
  • 300/250m Row into ma
Read more

- 26/06/2019

WARM UP

EMOM 12 (Rotate through Below)

  • 30s DB Overhead Walking Lunge (Light DBs)
  • 30s Empty Bar Muscle Cleans
  • 30s Empty Bar OH Squat
  • 30s Assault Bike

A.

Every 3 Mins For 18 Mins:

  • 5 Front Squat @ 100
Read more

- 25/06/2019

WARM UP

4 Sets:

  • 40s Assault Bike
  • 3 Wall Walks
  • 12 Muscle Cleans
  • 20s Passive Hang
A.

Every 2:30 x 4:

  • 5 Cleans (Not Tng) @ 82.5%
B.

Underhand Grip Pull-ups

  • 5 x 5
  • Add Weight If Possible
C.

AMRAP8:

Read more

- 24/06/2019

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

- 22/06/2019

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.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
Read more

- 21/06/2019

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.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

Read more

- 20/06/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

- 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

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- 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
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- 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
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- 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
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- 17/02/2019

rest day

 

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- 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

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- 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
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- 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. 

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- 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
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- 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
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- 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

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