Elite results for ordinary people

Friday 24th September

A. Catch up session - Catch up on missed lifts

     from the week


B EMOM x 12 (alt)

1.) 1 Bear Complex - Build 

2.) 0:40 Russian KB Twists

Thursday 23rd September

A1. Bench press - Heavy 5


A2. Single arm DB rows 

       -10 per side after each bench set


B. In pairs for time:

     50 Power snatch (60/40)

     50 pull ups

       * Every break of reps = 30 synchro No press up burpees

Wednesday 22nd September

40 minute AMRAP in pairs - You go : I go

1 person completes a whole round before switching


10 push ups

10 Goblet squats (32/24)

10 Cals                    

10 Russian KB swings (32/24)

Tuesday 21st September

A. Pick a gymnastics skill


B. AMRAP in 14 minutes:

    10 Thrusters (42.5/30)

    50 Double unders

    10 Front squats

    40 Double unders

    10 Push press

    30 Double unders

Monday 20th September

A.) Back rack Forward lunge to reverse lunge

     3x10 per leg


B.) Death by Echo Bike cals & Burpees

     Min 1 = 1 cal & 1 burpee

     Min 2 = 2 cals & 2 burpees

      And so on....


   * 10+10 = completed it mate

     * you complete it if you get 10+10


C.) Double Tabata Get Up Sit Ups

Friday 17th September

A. Catch up session - Catch up on missed lifts

     from the week


B. 5 Rounds for time: (with increasing weight changes each round)

50 Double Unders

10 Burpees Over bar

10 Squat Cleans (60/40)

8 @ 70/45

6 @ 80/50

4 @ 90/55

2 @ 100/60

Thursday 16th September

A.) Every 2 mins x 10 mins 

    3 power cleans

    3 Front squats

    3 STOH

    - Building

     - Heavy but unbroken


B.) In pairs for time: (Split reps however)

50-40-30-20-10

Wallballs 

25-20-15-10-5

Toes to bar

Wednesday 15th September

Long WOD


0:00-11:00          For time : 2000m row


11:00-22:00        For time : 5000m C2 Bike


22:00-33:00        For time : 100/80 Cal Echo bike


33:00-44:00       For time : 2000m run

Tuesday 14th September

A. Pick a gymnastics skill


B.) EMOM - 15 minutes Alt

1. 0:30s BMU/C2B/ Pull ups 

2. 0:30s Handstand hold

3. 0:30s Box Jump Overs

Monday 13th September

A.) Front squat 3x10


B.) For time:

50 American Swings (32/24)

40 Pull ups

30 Cal Echo bike

40 Pull ups
50 American Swings (32/24)