Elite results for ordinary people

Thursday 25th July

A1) Dumbell Bulgarian Split Squats
10-10-10-Max
A2) Weighted Strict Pull Ups
5-5-5-5

B) EMOM for 18 Minutes - Alt
1.) 0:45 Deadbug 4 Way
2.) 0:45 Front rack KB Hold
3.) 0:45 Landmine Barbell Twists
(15/10)

Wednesday 24th July

3 Round for time;

800m Run
50 Air Squats
400m Run
50 Burpees

*45 minute timecap*

Tuesday 23rd July

A1) Strict Press
8-8-8-8
A2) DB RDL's
12-12-12-12

B) 12 Minute AMRAP
3 Power Cleans (60/40)
6 Push Ups
9 Toes to Bar

Monday 22nd July

A.) Deadlift
1-1-1-1 Build to a heavy single
-then-
1X ME @90% of heavy single

B.) For time:
500m Row
20 Burpees over the Erg

400m Run


*8 minute time-cap*

Friday 19th July

A) Barbell Complex
1 Power Clean & 1 Push Jerk - HS

B) 7 Rounds for time of:
7 Chest to Bar Pull Ups
7 Down Ups
7 Wall Balls (9/6)

*12 Minute cap*

Thursday 18th July

A1) Front Squat
5-5-5-Max @80%
A2) Bent Over Double Dumbell Rows
10-10-10-Max

B) AMRAP 15
2 Bar Muscle Ups
4 HSPU
8 American Swings (32/24)

Wednesday 17th July

In Pairs for time:


2000m Row
42 Dumbell Squat Cleans (22.5/15)
30 Dumbell Burpees (22.5/15)


1000m Row
30 Dumbell Squat Cleans
24 Dumbell Burpees


500m Row
18 Dumbell Squat Cleans
12 Dumbell Burpees

*40 Minute timecap*

Tuesday 16th July

A1) Turkish Get Up
2-2-2-2-2
A2) Seated Box Jump
1-1-1-1-1

C) 11 Minute AMRAP
10 Overhead Dumbbell Reverse Lunges - (22.5/15)
30 Double Unders

Monday 15th July

A.) Deadlift
3-3-3-3 - Build to a heavy 3
-then-
1 x ME @80% of heavy 3

For time:
30 Dumbell Thrusters (22.5/15)
50 Cal Assault Bike
*10 Minute timecap*

Friday 12th July

A) Hang Power Snatch
2-2-2-2 - Build

B) EMOM for 8
2 @80% of heavy double

C) For time:
800m Farmers Carry (32/24)

*10 minute cap*