Elite results for ordinary people

Friday 20th March


A.) Complete as many reps as possible in 12 minutes of:

1 Strict Pull-up, 2 push-ups, 3 squats
2 Strict Pull-ups, 4 push-ups, 6 squats
3 Strict Pull-ups, 6 push-ups, 9 squats


B.) 5 Rounds for time:
15 Thrusters (30/20)
200m Run

Thursday 19th March

A.) Turkish Get Up
'20 minutes establish a Heavy 2 each side'

B.) 9-6-3
Strict press - (40/30)
Bar Muscle Up
-Rest 1 minute-
15-12-9
Push press (50/30)
C2B Pullups
-Rest 1 minute-
21-15-9
Push jerk (60/40)
Pullups


*20 Minute total timecap*

Wednesday 18th March


5 rounds for time

Teams of 2
(alt movements)


300m row
20 box jumps (24"/20")
20 American KB Swings (32/24)
300m row
20 KB box step overs


Tuesday 17th March

A.) Strict Press
Build to a heavy single in 20 Minutes

B.) 3-6-9-12
Back squat (60/40)
Burpee over bar

-Rest 5 minutes-

12-9-6-3
Front Squat (60/40)
Burpee over bar

Monday 16th March


A.) Deadlift
' Heavy 7' - 20 Minutes

B.) RDL 2x8 @75% of Heavy 7

C.) For time:
200 Double Unders
or
300 Alternating High Knee Skips
or
400 Single Skips

Friday 13th March

DT
A.) 5 Rounds For Time
12 Deadlifts (70/50kg)
9 Hang Power Cleans
6 Push Jerks

Score is the time it takes you to complete 5 rounds.

'Good' Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <5 minutes

Thursday 12th March

A.) 3 Sets
Max Handstand Push Ups
Max Ring Rows
Max LSit Hold
- Rest 2-3 minutes between sets-

B.) 'Trunk'
EMOM for 20 Minutes:
1.) 0:30 Hollow Hold
2.) 12 DB Bent Over Rows
3.) 0:30 Goblet Squat Hold
4.) 15 DB Rear DeltFlys

Wednesday 11th March



A.) In Pairs

12 Minute AMRAP
Partner A) Max Cal Row
Partner B) Front Rack KB Hold (24/16)

- Rest 4 Minutes -

12 Minute AMRAP
Partner A) Max Cal Assault Bike
Partner B) Farmers Hold (32/24)

Tuesday 10th March


A1) Barbell RFESS
5-5-5-5
A2) DB Z Press
8-8-8-8

B.) Complete as many rounds as possible in 15 minutes of:

5 Hang Power Snatch (40/30)
7 Toes-to-bars
9 Box jumps (24''/20)

Monday 09th March


A.) Deadlift
' Heavy 5' - 20 Minutes

B.) Romanian Deadlifts
2x8 @75% of Heavy 5

C.) 'Annie'
50-40-30-20-10
Double Unders
Sit Ups