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