Elite results for ordinary people

Tuesday 21st May

A) Pull ups 5x5



B) EMOM 12 mins (alt)


1. 10 pull ups

2. 12 Dumbbell STOH (2x22.5/15)
3. 50 double unders

Monday 20th May

A) Deadlift 4x5 (5 sec negative)


B) 1 min max air squats

    1 min max burpees

    1 min max cal row

    5 rounds

Saturday 18th May

Barbell Club

A.) 3 Position Snatch EMOM 15 @70% of last weeks heavy complex

B.) Snatch Grip Deadlift 5-5-5

C.) Extra Credit

3 x Max Parallel Bar Dips

Friday 17th May


A) Box squats 3x5 (front)


B) 10 min amrap : alt exercises as a pair:

8/8 single arm Dumbbell push press (22.5/15)

8 Box Jumps (24/20)

8 Goblet Reverse Lunges (32/24)

Thursday 16th May

A) Handstands

     >Holds

     > HSPU

     > Walks


B) 15 minute amrap :

Row 400/300m or Bike 20/15 cals

15 Deadlifts (60/40)

50 DU’s

12 Wall Ball (9/6)

Wednesday 15th May

EMOM x 36 mins


min 1 – 8-15 pull ups

min 2 – 8-15 cal Row

min 3 – 12 Alt DB Snatch (22.5/15)

min 4 – Assault Bike 40 secs

min 5 – 8-15 Burpees

min 6 – 30s Hollow Hold

Wednesday 15th May

Barbell Club

A.) 3 Position Clean - EMOM for 15 Minutes @75% of last weeks heavy complex

B.) E202M for 10 Minutes - 1 PP, 1 PJ, 1 SP @80% of last weeks heavy complex

C.) 3 x Max Parallel Bar Dips

Tuesday 14th May

A1) Dumbbell single arm rows 4 x 8-12 per side

A2) Bench press 4 x 8-12


B) 5 min window :

    20 GTOH (60/40)

    20 TTB


Remaining time = Max Wallballs (9/6)


Rest 2:30 and repeat

Monday 13th May

A) Deadlift 3x5 (5 sec negative)


B) 2 min window :

    20/15 cal bike

    Max burpees in remaining time

    Rest 2 mins


   2 min window :

   20 burpees

   Max cal bike in remaining time

Saturday 11th May

Barbell Club

A.) 3 Position Clean - Heavy Complex

B.) Overhead Complex

1 Push Press, 1 Push Jerk, 1 Push Jerk - Heavy Complex

C.) 100 Lying Banded Hamstring Curls