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