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