Elite results for ordinary people

Tuesday 18th February

A.) EMOM - 12 minutes:
2 Hang Power Snatch- Building

B. For Time;
1-2-3-4-5-6-7-8-9-10
Hang Power Snatch @ 40/30 kg
Toes to Bar

Time Cap: 12 minutes

Monday 17th February

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

B.) 1 X ME @80%


C) 7 minute AMRAP
7 Burpee Box Jump Overs @ 24/20"
14 Suitcase KB Deadlifts

Friday 14th February

A. EMOM - 15 minutes:

1. 7 Bench Press - Building
2. 12 DB Rear DeltFlys
3. 0:30 Ring Support Hold

B. For Time;
21-15-9
Overhead Squat @ 42.5/30 kg
T2B

Time Cap: 8 minutes

Thursday 13th February

A. Every 4 minutes x 4 Rounds
20/15 kcal Assault Bike - Max Effort
10 Strict Press - Build

B. 10 minute AMRAP:
3 Deadlifts @ 125/95 kg
20 Lateral Bar Hops
Run 200m

Wednesday 12th February

EMOM 21 minutes:
1. 15/12 Cal Row
2. 10 Medball Cleans (9/6)
3. 10 KB Swings @ 32/24 kg

Every round add one rep. 11,12,13

Rest 4 minutes

EMOM - 10 minutes
1 Round of "Cindy"

5 Pull Ups

10 Push Ups

15 Air Squats

Tuesday 11th February

A.) Push Jerk
12 minutes to establish a Heavy 3


B.) 3 Rounds:
In a 5 Minute Window
40 Wall Balls
20 KB SDHP (32/24)
12 Burpees
Max Bar Muscle Ups


- Rest 2 Minutes between Rounds-







Monday 10th February

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

B.) 1 X ME @80%


B. For Time;
20-18-16-14-12-10
DB Snatch @ 22.5/15 kg
10-9-8-7-6-5
HSPU

Time Cap: 10 minutes

Friday 07th February

A. Snatch or Power snatch
1-1-1-1-1-1 - building to a heavy single

21-15-9
KB SDLHP @ 32/24 kg
Goblet Squats @ 32/24 kg

Time cap: 8 minutes

Thursday 06th February

A. EMOM - 15 minutes
1. 0:30 BMU/C2B/Pull ups
2. 0:30 Ring Dips/Box Dips
3. 0:30 DB Renegade Rows

B. "Helen"
3RFT
400m Run
21x KB Swings @ 24/16 kg
12x Pull Ups

Time cap: 10 minutes

Wednesday 05th February

In Pairs;
15 minute AMRAP
20 Cal Assault Bike
25 DB Burpees @ 2x 22.5/15 kg
30 DB STOH @ 2x 22.5/15 kg

Rest 4 minutes

15 minute AMRAP
500m Row
40 Hand Release Push Ups
80 Air Squats