Thursday, September 28, 2017

Friday 29th September


Snatch Grip Deadlifts
  • ·       3-3-3-3

50-40-30-20-10
  • ·       Row for calories
  • ·       Sit Ups

Wednesday, September 27, 2017

Thursday 28th September


5 Rounds          
  • ·       Run 400m
  • ·       30 KB Swings (24/16)
  • ·       20 Hand Release Push Ups

Tuesday, September 26, 2017

Wednesday 27th September


Power Snatches
  • ·       3-3-3-3-3

5 Rounds
  • ·       5 Squat Cleans (50/35)
  • ·       50m Farmers Walk
  • ·       10 Plate Sit Ups (20/15)

Monday, September 25, 2017

Tuesday 26th September


Turkish Get Ups
  • ·       3 x 3 each side

Strict Pull Ups
  • ·       6 x 4

AMRAP 10 mins
  • ·       5 Wall Climbs
  • ·       10 Box Jumps
  • ·       15 Sit ups

Sunday, September 24, 2017

Monday 25th September


Front Squats
  • ·       2-2-2-2-2-2

4 Rounds
  • ·       5 Deadlifts (120/65)
  • ·       10 Burpees over the bar
  • ·       Run 200m (corner)

Thursday, September 21, 2017

Friday 22nd September



The Don (1/2)
  • ·       33 Deadlifts (50/35)
  • ·       33 Box Jumps (24/20)
  • ·       33 KB Swings (24/16)
  • ·       33 Knees to elbow
  • ·       33 Sit Ups
  • ·       33 Pull Ups
  • ·       33 Thrusters (30/20)
  • ·       33 Wall Ball shots (20/14)
  • ·       33 Burpees
  • ·       33 Double Unders (66 singles)

Wednesday, September 20, 2017

Thursday 21st September


Pull Ups (strict)
  • ·       5 x 5

Kipping Skills

EMOM 15mins
  • ·       4 Hang Power Cleans (40/25)
  • ·       8 Push Ups
  • ·       12 Squats

Tuesday, September 19, 2017

Wednesday 20th September



Push Press
  • ·       3-3-3-3

25-20-15-10-5
  • ·       KB Snatches (24/16) sub DB
  • ·       Wall Ball (20/14)

Monday, September 18, 2017

Tuesday 19th September



Bench Press
  • ·       5-3-3-2-2

AMRAP 7 mins
  • ·       21 KB Swings (24/16)
  • ·       15 Push Ups (hand release)
  • ·       9 Toes to bar

Sunday, September 17, 2017

Monday 18th September


Back Squat
  • ·       5-5-5-5-5

10,9,8,7……..2,1
  • ·       Push Press (50/35)
  • ·       Burpees
  • ·       Sprint 50m (front gate)

Wednesday, September 13, 2017

Thursday 14th September



Bradley

10 Rounds
  • ·       Sprint 100m
  • ·       10 Pull Ups
  • ·       Sprint 100m
  • ·       10 Burpees
  • ·       Rest 30secs


Tuesday, September 12, 2017

Wednesday 13th September



Deadlift
  • ·       3-3-3-3-3

5 Rounds
  • ·       5 Front Squats
  • ·       5 Push Press
  • ·       5 Thrusters
  • ·       5 Burpees
  • ·       5 Box Jumps


Monday, September 4, 2017

Tuesday 5th September



Deadlift
  • ·       5-3-3-2-2-1-1


8 Rounds
  • ·       3 Power Clean & Jerks
  • ·       6 Chest to bar Pull Ups


Sunday, September 3, 2017

Monday 4th September


Front Squat
  • ·       5,5,3,3,2,2

Push Press
  • ·       2-2-2-2

AMRAP 10mins
  • ·       7 Squat Cleans
  • ·       Sprint 100m