Friday 13th March 2026

 

Push Press

• ·       3 x 3 reps

AMRAP 6 mins

• ·       5 Pull Ups
• ·       10 Push Ups
• ·       15 Squats

Rest 2 mins

AMRAP 6 mins

• ·       5 Devils Presses
• ·       10 DB Hang Power Cleans
• ·       15 Plate Sit Ups

Rest 2 mins

AMRAP 6 mins

• ·       5 Wall Ball
• ·       10 Sumo Deadlift High Pulls (KB)
• ·       15 KB Swings

Thursday 12th March 2026 (5:30pm)

 

4 x 4 reps each

·       Weighted Pull Ups

·       Decline Push Ups (feet elevated)

Death by Clean & Jerk

·       1 Rep in 1^st minute, increasing by 1 rep each minute for 12 minutes.

·       1,2,3,4,5…..12

Rest 3 mins

·       3 reps in 1^st minute increasing by 1 reps each minute for 8 minutes.

·       3,4,5,6….10

Wednesday 11th March 2026

 

Front Squats

• ·       8-6-4-2-2

5 Rounds

• ·       12 Russian KB Swings
• ·       12 Toes to Wall
• ·       12 Goblet Squats
• ·       Run 200m