Elite results for ordinary people

Wednesday 12th May

In pairs : AMRAP 20 Minutes

15 Cals

30 Double Unders ''Each (YGIG)''

25 Medball Sit Up & Throw

20 Synchro Down ups

Tuesday 11th May

A1) Ring Support Hold 3xME
A2) Ring Rows 3xME
- Rest 2-3 minutes between sets-

B.) EMOM x 15 minutes (Alt)

1.) 12 Alt DB / KB Hang Clean + Press

2.) 15 V-Sits

3.) 15 Unbroken Wallballs (9/6)

Monday 10th May

A.) Back Squat 4x5
- No Tempo
- Increase on last week

B.) For Time :

10-9-8-7-6-5-4-3-2-1

Thrusters (42.5/30)

Cal Row



Friday 07th May

A.) Strict Pull Up
3-3-3-3-3

B.) 3 x 3 Minute Windows:

15 Unbroken Russian KB swings (32/24)

10 Single Arm KB rows per side

Max burpees in remaining time

Rest 90 secs

Thursday 06th May

A.) Heavy Complex  
1 Power Clean
1 Front Squat
1 Push Jerk

- 15 Minutes Establish a heavy complex-

B.) For time :

50/40 Cal Row / Bike

20 Power Snatch (60/40)

 

Wednesday 05th May

AMRAP 25 Minutes:

15 /12 Cal bike / Row

12 Plank shoulder taps

9 Alt med ball to toes

6 Jump lunges per side

Tuesday 04th May

A.) Push Press
5-5-3-3-1-1
- Build to a heavy single

B.) 5 Rounds not for time:
6 Devil Press
12 Db Strict Press - L
12 Db Strict Press - R
20 Russian Twists

Monday 03rd May

A.) Back Squat 5x5
- No Tempo
- Increase on last month

B.) 4 Rounds:
15/12 Cals (Row/Bike)
15 Goblet Squats (32/24)
Rest 0:30 between rounds

Friday 30th April

A.) Skill Work

Double Under Practice (5-10)

For time:

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

B.) For time:

9-6-3 (80/60)

Power clean

Front squat

STOH

Thursday 29th April

A.) Barbell Back Rack Reverse Lunges

- 3x10
- Find a weight that challenges you but allows great posture
- Perform 3x10 at this weight

B.) Reverse 'Jackie'

30 Pull ups

50 Thrusters (20/15)

1000m Row