Elite results for ordinary people

Friday 13th December

A) Paused Bench
8-8-8

3 Sets
B1) 10 Dumbell Hex Press - Build
B2) 12R/12L Single Arm DB Row

C) For time:
15-10-5
Box Jumps (30''/24'')
Burpees
-Then Immediately-
Run 400m
*8 Minute Timecap*

Thursday 12th December


A) Suitcase Deadlfits
5-5-5

B) 'Nicole'
20 Minute AMRAP:
Run 400m
Max Pull Ups

Wednesday 11th December

In teams of 3:

2k Row
100 American Swings (32/24)
50 Devil Press (22.5/15)

1K Row
75 American Swings
30 Devil Press

500m Row
50 American Swings
15 Devil Press

Tuesday 10th December

A) Romanian Deadlifts
12-12-12

B) RDL 1 X ME @85%

C) EMOM for 20 Minutes
1.) 20 Standing Landmine Barbell Twists (15/10)
2.) 15 Russian Swings (32/24)
3.) 12 Quality Ring Push Ups
4.) 15 OH Plate Sit Ups (20/10)

Monday 09th December


A1) DB Bulgarian Split Squats
12-12-12
A2) Nordic Hamstring Curls
10-10-10

B) Every 2 Minutes for 10 Minutes:
30 Double Unders
5 Deadlifts (80/60)
10 Bar Hop Burpees

Friday 06th December

A) EMOM for 14 Minutes: 
3 Hang Power Cleans & 2 Thrusters
* Add weight every 2 minutes*


B) EMOM for 10 Minutes ALT
1.) 15/12 Cal Assault Bike
2.) Max Dumbell Devil Press (22.5/15)

Thursday 05th December

A) 'Half Farmers Carry Test' 

For time:
400m Farmers Carry (32/24)

B) 3 x Max Effort Ring Support Hold

C) For time:
50 ALT DB Snatch (22.5/15)
50 Goblet Squats (32/24)
25 HSPU
400m Run

Wednesday 04th December

For time:
Buy In: 95 Double Unders

6 Rounds:
14 Single Arm HPC & Press (22.5/15)
11 Burpees
14 Single ARM OH lunges

Buy Out: 95 Double Unders:

Tuesday 03rd December


A) Box Jump
3-3-3-3

B) Sumo Deadlift
5-5-5

C) Sumo Deadlift

 5x5 @80%

Monday 02nd December


A1) DB Bulgarian Split Squats
15-15-15
A2) 20-20-20
Banded Good Mornings

B) 10 Rounds for time:
3 GTOH (70/50)
8 Toes to Bar