Elite results for ordinary people

Wednesday 28th July

'Long WOD Wednesday'

5 mins : 1000m / 800m Row

Remaining time = Max Air Squats


5 mins : 60/48 Cal echo bike

Remaining time = Max Press ups


5 mins ; 2000m / 1600m C2 Bike

Remaining time = Max V-sits


Rotate through all 3 for 2 total rounds

Rest 2 mins between

Tuesday 27th July

A. Pick a gymnastics skill


B.) 15 minute AMRAP : 21 Wallballs (9/6)

                                 15 STOH (60/40)

                                  9 BMU / Pull up variation

Monday 26th July

A. Tempo Deadlift -  Heavy 5 then 3x5 @ 80%

     - 41X1

     - Not Touch and Go


B. 3x20 Banded Hamstring curls


C. Every 2 minutes x 5 rounds

20 burpees

Remaining time max double Unders

Friday 23rd July

A.) Catch up Session
- Catch up on any missed lifts from this week

B.) EMOM x 12 (alt)

1. 0:30 Max Thrusters (42.5/30)

2. 0:30 Max Burpees over Bar

Score = Total reps and weight used

Thursday 22nd July

A.) Choose a lift:

Snatch or Power snatch / Clean or Power clean

3 reps every 90 seconds x 7 sets (building)


B.) 'Fight Gone Bad'

1 Minute Max Wall Balls (9kg/6kg)
1 Minute Max SDHP (35kg/25kg)
1 Minute Max Box Jumps (20")
1 Minute Max Push Press (35kg/25kg)
1 Minute Max Rowing (Cals)

Rest For 1 Minute Between Rounds & Your Score Is The Total Reps Accumulated


Wednesday 21st July

'WOD Pain - Long WOD Wednesday'

In a 12 Minute Window:

100 Burpees

Max cals in remaining time

-Rest 5 mins-

In 12 Minute Window:

Total Cals from part A

Max Burpees in remaining time

Tuesday 20th July

A.) Pick a gymnastics skill

B.) 5 x 2 Minute Windows

50 Double Unders

10 Hang Power Cleans (60/40)

Max Yates Bent Over Rows (60/40)

-Rest 1 minute between rounds-

Monday 19th July

A.) Front Squat 3RM

B.) Strict Toes to Bar 3x8-12

C.) In a 10 Minute Window :

50/40 Cal Bike

40 DB Box step overs (2x22.5/15)

Max Medball Cleans in remaining time (9/6)

Friday 16th July

A.) Catch up Session
- Catch up on any missed lifts from the week

B.) Complete the following for quality:

3 Rounds

Banded face pulls x 20

Plate front raises x 10

C.) For time :

100 Double Unders

80 Wallballs

60 / 45 cals

40 Pull Ups

20 Power snatch (42.5/30)

Thursday 15th July

A.) Bear Complex
- 15 Minutes to Establish a Heavy Single
- Bear Complex = 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press

B.) 'Dt'

Complete 5 rounds for time of:

12 Deadlifts (70kg/47.5kg)

9 Hang power cleans

6 Push Jerk