Elite results for ordinary people

Tuesday 09th March

A.) 10 Minute AMRAP & Warm Up:

1 Walkout to Push Up
1 Inch Worm Hands only
1 Inch Worm Feet Only

Add 1 rep to Push ups every round

All movements should flow into each other, walk out into push up perform a push up.
Then Inch worm hands to inch worm feet. That's 1 round, AMRAP.

B.) For time:

10 Down to 1
DB SA Devil Press
DB Goblet Lunges

Monday 08th March

Buy in : 25  Roll to stand up

100 Sit ups
90 Alt Step ups
80 Floor press
70 Mountain climbers
60 GTOH
50 Alt Kneeling lunge
40 Push press
30 Squat thrusts
20 DB hang squat cleans
10 DB OHS

Buy out : 25 Roll to stand up

Time Cap = 35 minutes

Friday 05th March

A.) Max effort Diamond Push ups

EMOM x 10 = 25% of max

B.) 5 Sets

12R/12L Single Arm Floor Press

0:30 Max Front Support Shoulder Taps

0:60 Rest

C.) 5 Sets
12R/12L Single Arm Db Rows
0:30 Max Bench Dips
0:60 Rest

Thursday 04th March

A.) For Time (in Pairs):

Buy-In: 200 Jumps of any variation (Rope, Lateral hops etc)

Directly into:

80 Snatches

40 Bulgarian Split Squats

100 Push Ups

40 Bulgarian Split Squats 

80 Clean & Press

Buy-Out: 100 Squat Thrusts

22 Minute timecap

Wednesday 03rd March

A.) AMRAP 11 Minutes:
4 Contralateral Inch Worms
14 Contralateral Push Ups
30 Double Unders

B.) 11 Minute AMRAP:
4 Ninja Roll Ups
14 DB Renegade Rows
30 Flutter Kicks

Tuesday 02nd March

A.) Every 2 Minutes x 5 Sets

8R/L DB/KB Squats - 2s Descent, 2s Pause, 2s up

-Hold weight in Front rack-

B.) AMRAP in 10 minutes:

Max Down ups

EMOM = 12 Prison Squats

Monday 01st March

5 x 3 Minute AMRAP:

0:60 Air Squats
15 Burpees
Max Single Arm Db Clusters

- Rest 1 Minute between rounds- 

Friday 26th February

A.) Every 3 Minutes x 5 Rounds

10R/10L Front Foot Elevated Split Squats

-Weight in Front Rack, 4 Sec Negative on Each Rep-

B.)  5 Sets
0:30 Front Raise
0:30 Lateral Raises
0:30 Hercules Hold
1:00 Rest 

C.)  EMOM for 12 Minutes ALT:
1.) 0:20 Max V- Sits
2.) 0:30 Arch Hold

Thursday 25th February

In pairs 3 Rounds:

1 Min Synchro Single arm DB Thrusters

1 Min Partner A = Max DB Squat cleans

1 Min Partner B = Max Devils press

-1 Min Rest-

1 Min = Synchro Single arm DB Thrusters

1 Min Partner B = Max DB squat cleans

1 Min Partner A = Max Devils press

1 Min rest

Wednesday 24th February

A.) 5 Sets

0:60 OH Lunges (0:30R/0:30L)

5 Vertical / Broad Jumps

B.) 5 Sets

0:30 Mountain Climbers

0:30 Squat Thrusts

0:30 Glute Bridges

0:60 Rest

C.) 3 Rounds For Time:

30 Sit ups

20 Hand Release Push Ups

15 Dips