Elite results for ordinary people

Friday 29th January

EMOM 28 Minutes Alt:
1.) 0:50 No Press up Burpee
2.) 0:50 Dumbbell Snatch
3.) 0:50 Pistol Squats
4.) Rest

Thursday 28th January

20 Rounds in Pairs:

Partner 1) 1:00 Max Thrusters
Partner 2) 1:00 Rest

Partner 1, Start with 5 down ups. Then complete as many thrusters as possible until the minute is up. Then Switch partners

Score as a team Max Thrusters

Wednesday 27th January

EMOM 22 Minutes (alt):

1. 0:40 Alt DB Hang Power C&J

2. 0:40 Mountain climbers

Tuesday 26th January

A.) 15 Minute AMRAP:

Primal Complex

10 Squats
10 Lunges
10 Step Ups

B.) EMOM 10 Minutes:
1.) 0:30 Plank Hold w/ alternating hand reach
2.) 0:30 Plank Hold w/ alternating leg pick up

Monday 25th January

A.) 1 Minute on 1 Minute off - 10 Rounds:
Double Press Up Burpees


B.) 10 Minute AMRAP:
30 Russian Twists

-Every round 30 Double Unders-  

Friday 22nd January

EMOM for 21 Minutes:

1.) 0:45 Dumbbell Hang Power Snatch
2.) 0:40 Double Unders
3.) 0:40 Walking Lunges

Thursday 21st January

A.) For time:
50-40-30-20-10
Press Ups
Sumo Air Squats

*20 Minute timecap*


B.) 5 Rounds for Quality:

25 V Sit Ups
15 Single Leg Glute Bridges per leg

Wednesday 20th January

Gymnastics Skill Day

Skill Practice - Pistols

-Then-

Tabata each movement:
Pistols
Hollow Rocks
HSPU/ Handstand Hold

Tuesday 19th January

A.) 10 Sets:

10 L&R Split Stance Dumbell RDL's
10 L&R Single Arm Dumbell Floor Press
10 L&R Dumbell Step Ups
15 Sit Ups

B.) 5 Minute AMRAP:
Max Burpees

Rest 3-5 Minutes

50% of AMRAP for time

Monday 18th January

A.) 5 Rounds:
0:20 Squat Hold

0:20 Jump Squats

0:20 Goblet Squats

0:60 Rest

- Go as heavy as possible


B.) Complete the following for quality:

75 Dumbell Z Press