Elite results for ordinary people

Wednesday 27th March

In pairs :

150 thrusters (42.5/30)

Each break = 10 synchro Burpees


Rest 5 mins


100 synchro plate GTOH (20/10)

Each break = 20 alt burpees

Wednesday 27th March

Barbell Club

A.) Every 90 Seconds for 8 Total Sets

1 Clean & Jerk @80-90% of HS

Superset

B1) Front Squat

5-5-5

B2) Dumbell Z Press
10-10-10

Tuesday 26th March

A) Pull ups - 1RM


B) For time :

    14-12-10-8-6-4

    HSPU / HRPU

    60-50-40-30-20-10

    Double unders

Monday 25th March

A) Back squat - Build to a heavy 3


B) Pistol squat variations / progressions

    3x10 per leg


C) 3 rounds for time :

     10/8 cal bike

     10/8 cal row

    * 5 min cap *

Saturday 23rd March

Barbell Club

A.) Clean & Jerk 6x2+1 @80% of HS

B.) Front Squat 

10-10-10

C.) Dumbell Bent Over Rows 

10-10-10

Friday 22nd March

Open workout 19.5

Thursday 21st March

A) Bench press 5-5-5-5-5


B)  15 min window :

      100 burpees

       Remaining time :

       Max devils press

       (2x22.5/15)

Wednesday 20th March

Long WOD


In teams of 3 - 2 rounds


5 mins - Max cal bike

5 mins - Max cal row

5 mins - Max alt rounds of Cindy

5 mins rest

Tuesday 19th March

A) Toes to bar or Knees to chest

3 x max effort strict followed by 1 x max effort kipping


B) 10 min EMOM (both movements within the same minute)

     5-10 pull ups

     5-10 press ups


C) Single leg med ball V-sits

    100 reps for quality


D) Standing Palloff press 3x15 per side

Monday 18th March

A) Back squat - Heavy 5


B) Bulgarian split squat - 3x10 per leg


 C) 7 min amrap :
     7 thrusters (60/40)
     7 bar hop burpees