Elite results for ordinary people

Wednesday 07th December

In Pairs for time:

2000m Row

42 Dumbell Squat Cleans 22.5/15

30 Dumbell Burpees

1000m Row

30 Dumbell Squat Cleans

24 Dumbell Burpees

500m Row

18 Dumbell Squat Cleans

12 Dumbell Burpees


*40 Minute timecap*

Tuesday 06th December

A) Gymnastics


B) 11 Minute AMRAP:

5 Power Clean (60/40kg)

7 Push Jerk

30 Double Unders

Monday 05th December

A.) Deadlift

3-3-3-3 - Build to a heavy 3

-then-

1 x ME @80% of heavy 3


B.) For time:

30 Dumbbell Thrusters 22.5/15

50 Cal Assault Bike

*10 Minute timecap"

Friday 02nd December

A. Catch up


B) For time:

20 Clean & Jerk - (70/50)

40 Burpees"

Thursday 01st December

A1) Push Jerk

3-3-3-3

A2) Single Arm KB Rows

10-10-10-10


B.) EMOM for 20 Minutes -alt:
1.) 12 Dumbell Renegade Rows (15/12.5)
2.) 10 Hang Power Cleans (60/40)
3.) 0:30 HSPU*
4.) Rest

* or highest kill push variation

Wednesday 30th November

EMOM for 30 Minutes - Alt:

1. Max Row

2. Rest

3. Max C2 Bike

4. Rest

5. Max Echo Bike

6. Rest

Tuesday 29th November

A.) Gymnastics

Pull Variation 4 week cycle:

- Test Max Effort Strict or Kipping* -

-i) 3 x @40% of ME -

- ii) Accessory Work
 - Bodybuilding movements

 - Hollow work/ L Sit work

 - Kipping 


B.) Tabata This:
DB Z Press - AHAP
KB Front Rack Reverse Lunges-(16kg/12)
Toes to Bar
Hollow Rocks

Monday 28th November

A.) Deadlift

5-5-5-5 - Build to a heavy 5

-then-

1X ME @80% of heavy 5


B.) 15 Minute AMRAP:

25 Wall Balls

25 Cal bike"

Friday 25th November

A. Catch up


B) For time:

100 Burpees

*10 Minute Cap*"

Thursday 24th November

A) Front Squat

10-10-10

A) Strict Press

10-10-10


B) Complete as many rounds as possible in 12 minutes of:

12 kettlebell swings (24/16kg)

12 kettlebell squats

12 single-arm kettlebell push presses