Elite results for ordinary people

Wednesday 21st October

For time in pairs: (30 min cap)

100/80 Cals

75 Synchro Down Ups

75/60 Cals

50 Synchro Down Ups

50/40 Cals

25 Synchro Down Ups

25/20 Cals

Tuesday 20th October

A.) Max Strict Press (40/30)

Max Ring Row

Max Push Press (50/40)

Max Strict Pull Up

Max Push Jerk (60/40)

Max Strict Chest to bar pull ups

-Rest 2 minutes between exercises-


B.) In a 5 minute window complete for time:

100 Wallballs (9/6)

Monday 19th October

A.) Back Squat

-  5x5 @ last weeks weight


B.) 12 Min AMRAP:

7 DB Power Cleans (22.5/15)

7 DB Thrusters

7 Toes to Bar

 

Friday 16th October

A.) ' Oly Complex'

 3 Hang Power Cleans, 2 Front Squats , 1 Jerk 

- 20 Minutes Build


B.) For time:

30-20-10

Single Arm Devils Press (22.5/15)

-*25 / 20 Cal after each set*-

 

Thursday 15th October

A.) Strict or kipping Pull ups / BMU / RMU

- Build to 1 max unbroken set

- work progressions or those who need it


B.) 'Friendly Fran'

3 Rounds

21 Thrusters (50/40)

21 C2B pull ups

Wednesday 14th October

Every 5 Minutes for 30 Minutes:

500/400m Row or 25/18 Cal Bike

5R/5L SA KB Front Rack Squat (32/24)

5 Burpees

Tuesday 13th October

A.) ' Kettlebell Complex'

- 5 1/2 Turkish get up & 10 Kb Strict Press L&R

- 20 Minutes build


B.) For time:

20-18-16-14-12-10

Cals

10-12-14-16-18-20

American KB Swings (32/24)

Monday 12th October

A.) Back Squat

- 4x5 @ last weeks weight


B.) 5 Min AMRAP:

4 Power Cleans (90/65)

4 Front Squats

4 STOH

Friday 09th October

A.) EMOM for 10 Minutes ALT:

1.) 10 Horizontal Ring Rows

2.) 15-20 Banded Lat Pulldowns


B.) 3 Rounds for Max Reps:

1 Min Max DB Floor Press - AHAP

1 Min Max Double Unders

1 Min Max Medball Cleans (9/6)

1 Min Rest

Thursday 08th October

A.) Back Rack Barbell Step Ups

10-10-10-10 - L&R 

- Build


B.) For time:

10-9-8-7-6-5-4-3-2-1

Front Squats (42.5/30)

Pull ups