Elite results for ordinary people

Monday 20th January

A.) Back Squat
3x5 +2.5kgs/1.25kgs from last week

B.) 1 X ME @75%

C.) Fran
For time:
21-15-9
Thrusters (42.5kg/30kg)
Pull Ups
- 6 Minute Timecap-

Friday 17th January

A.) Squat Clean
Build to a Heavy Single in 20 minutes

B.) For time:

30 Squat Clean @75% of HS

Thursday 16th January

A1) Single Arm DB Rows
15-15-15-15
A2) Manual Resistance Clam Shells
3-3-3-3


B.) Every 2.30 for 10 minutes
50 Double Unders
5 Front Squats (70/50)
2 STOH

Wednesday 15th January


A.) Every 5 Minutes for 20 Minutes
500m Row

B.) Every 5 Minutes for 20 Minutes
400m Run

Tuesday 14th January


A1.) Weighted Strict Chin Ups
3-3-3-3
A2.) Weighted Parallel Bar Dips
5-5-5-5

B.) 10 Minute EMOM ALT:
1.) 10 Ring Push Ups
2.) 10 Supine Ring Rows

C.) 10 Minutes EMOM ALT:
1.) 0:45 KB Front Rack Hold
2.) 0:45 Deadbug Home Position

Monday 13th January

A.) Back Squat
3x5 +2.5kgs/1.25kgs from last week

B.) 1 X ME @75%

C.) 'Send It'

For time:
30 Cal Assault Bike
30 Thrusters (42.5/30)

Friday 10th January

A.) 3 Position Power Clean 

Build to a Heavy Single in 20 minutes

B.) Complete 5 Rounds:
Max Pull Ups (any variation)
100m Farmers Carry (32/24)
*Score is Total Pull Ups*
 

Thursday 09th January

A.) Bent Over Barbell Rows
4x10 @the weight you established last week

B.) Straight Arm Banded Pulldowns
20-20-20

C.) 3 Rounds for time:
15 American Swings (32/24)
30 Goblet Lunges (32/24)
90 Double Unders

Wednesday 08th January

"Fight Gone Bad!"

Three rounds of:
Wall-balls
Sumo Deadlift high-pull,
Box Jump, 20" box
Push-press
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Tuesday 07th January

A) 10 Minute AMRAP for QUALITY:
5 Depth Push Ups to Explode
10 Supine Ring Rows

B) 10 Minute AMRAP:

3 Strict Chest to Bar Pull Ups
6 HSPU
9 Air Squats

C.) For time:
100 Alternating Medball to toes