Elite results for ordinary people

Friday 12th May

A.) Catch Up Session


B.) 16 Minute EMOM: ALT

1.) 0:45 Max Double Unders or Practice

2.) 3-5 Dumbell Devil Press (2x22.5/15kg)

3.) 10-15 Dual KB Deadlifts (2x32/24kg)

4.) Rest 













Thursday 11th May

' Jacked Street Cycle WK5'

4 Sets

A1) Close Grip Bench Press - Cluster set

7-7-7-7

A2) Banded Pull Aparts

Max-Max-Max-Max


- Cluster set 3 reps, rest 30 seconds, 2 reps, rest 30 seconds, then two more reps to finish the set

- Rest 2-3 minutes between sets


B.) 'More Muscle for your Muscle'

' Drop Set'

Seated Db Rear Delt Flys

15-12-Max

- Rest 30 seconds between sets

- Start heavy, then ligther, then lighter again.


C.) POWER OUTPUT 3.0

3 Minute AMRAP:

Max Wall Balls (9/6kg)


- Rest 1 Minute-


2 Minute AMRAP:

Max Plate Burpees


- Rest 0:30 Seconds-


1 Minute AMRAP:

Max Assault Bike - Cals













Wednesday 10th May

LONG WOD


' Chelsea Gets Grizzled' - A Fort Ashton First!


'Half Chelsea'

EMOM for 15 minutes:

10 Pull-Ups

15 Push-Ups

20 Air Squats


- Rest 5 Minutes-


'Bear Complex Ladder'

10 Minute Ladder:

1 Bear Complex @ 60% BW

2 BC

3 BC

and so on....













Tuesday 09th May

A.) Ring Dips Cycle - Week 1

i) Test ME Set of Ring Dips

- Scale appropriately minimum of 6+ reps

- Then-

ii) 3x50% (1 Minute rest between sets)


B.) 'Accessory'

3 sets

i) 0:30 Ring Dip Support Hold

ii) 5 Ring Dip Negatives


C.) 4 Rounds for Time:

5 Box Jump Overs (24''/20'')

10 Hang Power Cleans (60/40kg)

5 Muscle Ups













Monday 08th May

'Glute Thrust Cycle' - WK3

A) 4 Sets

6-6-6-6

- Build to a Heavy 6

- Rest 2-3 minutes between sets

- Go heavier than last week


- Then-


B.) Glute thrusts 1x ME @80% of A


C.) 'Bank Holiday Run & Some 'FUN' - Sponsored by AJ

For time:

800 Meter Run

50 American Swings (32/24)

20 Double Press Up Burpees







Friday 05th May

A.) Catch Up Session


B.) AMRAP in 14 minutes:

4 Toes to Bar

12 Alternating Pistols

4 Bar Muscle Ups

- Scale Bar muscle ups to highest skill gymnastics possible
- Pistols must be scaled to allow consistent quality movement
- a.k.a I don't care that you can RX Poorly













Thursday 04th May

' Jacked Street Cycle Wk4'

4 Sets

A1) Close Grip Bench Press - Cluster set

9-9-9-9

A2) DB Floor Flies

9-9-9-9

- Cluster set 3 reps, rest 30 seconds then 3 reps again, another 30 seconds and a final 3 reps to complete the set

- Rest 2-3 minutes between sets


B.) Accessory 'More Muscle for your Muscle'

'Drop Set'

15-12-Max

Single Arm DB Rows - AHAP

- Rest 30 seconds between sets


C.) POWER OUTPUT 2.0

AMRAP 5 Minutes

Max Power Clean & Jerk - (60/40kg)"













Wednesday 03rd May

Long WOD

In Pairs Complete the following low grade hell:


In a 12 Minute Window AMRAP:

30/20 Cal Echo Bike

- One works the other rests

- Rest 3 Minutes-


In a 12 Minute Window AMRAP:

1000m/750m Bike Erg

- One works the other rests

- Rest 3 Minutes-


In a 12 Minute Window AMRAP YGIG:

7 Dynamic Push Ups

14 KBSDHP (32/24)

7 Down ups

- 1 person completes a whole round then next partner













Tuesday 02nd May

A.) Toes to Bar Retest

Strict & Kipping ME


B.) 3 Sets for Quality:

i) Max Effort Ring Support Hold

ii) Max Effort L-Sit on Pull up Bar


-Rest 90 seconds between supersets-


C .) "Jackie"

1000 Meter Row

Thruster 50 reps (20kg)

30 Pull-ups"













Monday 01st May

'Glute Thrust Cycle' - WK2

A) 4 Sets

8-8-8-8

- Build to a Heavy 8

- Rest 2-3 minutes between sets

- Go heavier than last week


- Then-


B.) Glute thrusts 1x ME @80% of A


C.) 'Snakes & Ladders'
Ladder 10 Minutes:

1 Squat Clean (60/40kg) + 2 Bar Hop Burpees

2 Squat Cleans + 4 bar Hop Burpees

3 Squat Cleans + 6 Bar Hop Burpees

and so on.....