Thur 17th January 2019

Thur 17th January 2019

Deadlift 5-5-5 (double overhand, reset each rep)

1/2 kneeling wood chop 3x 10 + 10

8 Min ladder

3,6,9,12,15,18….

Deadlift 45/30kg

Hang Power Clean

STO

Wed 16th January 2019

Wed 16th January 2019

Paused Back Squats 4x6

EMOM 12

Min 1: 15 Heavy Russian Swings

Min 2: DB Walking Lunges

Min 3: 50 Double Unders

Tue 15th January 2019

Tue 15th January 2019

Tempo Bench Press 4x4

superset with isometric holds

5 RFT

9 DB Snatch RA + 9 DB Snatch LA

9 Burpee Box Jump Overs

Mon 14th January 2019

Mon 14th January 2019

EMOM x5

High hang clean working between 50-65% of clean

Every 90 seconds for 6 mins

Hang clean working between 65-80% of clean

Every 2 mins for 6 mins

1 Clean 80% +

1000m row

30 Power Cleans 60/40kg

30 Pull-Ups

Sat 12th January 2019

Sat 12th January 2019

Snatch x3 drop and go

In 10 mins

5 rounds

8 Power Snatch

16 Wall Ball

8 Bar facing burpee’s

into max cal row!

Fri 11th January 2019

Fri 11th January 2019

EMOM 30

  1. 10 Devils Press

  2. 5 Bar Muscle Ups

  3. 10 DB Cleans

  4. 10 Shuttle runs

  5. Rest

Thur 10th January 2019

Thur 10th January 2019

Deadlift 5-5-5 (double overhand, reset each rep)

1/2 kneeling wood chop 3x 10 + 10

15.4 (8 min AMRAP)

Wed 9th January 2019

Wed 9th January 2019

Paused Back Squats 4x6

In a 10 Min window

50/40 cal row then

AMRAP

12 Wall Ball

12 Box Jumps

Mon 7th January 2019

Mon 7th January 2019

Clean - heavy 3 (drop and go)

8 Min AMRAP

5 Cleans 60/40kg

10 Pull-Ups (scale reduce reps, banded or jumping)

30 Double Unders

Sat 5th January 2019

Sat 5th January 2019

Power Clean + Hang Clean + Jerk 

EMOM for 20 Min

1. 15/12 Cal Row 

2. 12-14 Barbell Step ups 

3. 2-3 strict RMU

4. 45 hollow rocks 

5. 12-14 SA  DB  Press

Thur 3rd January 2019

Thur 3rd January 2019

Push Press 5-5-5

Split stance SA DB Row 10+10

8 Min AMRAP

18 DB Snatch

15 KB Swings

9 TTB

Wed 2nd January 2019

Wed 2nd January 2019

Paused Front Squats 3-3-3-3-3

0-4:30

Row 20 Cals

20 Thrusters 42.5/30kg

4:30-9:00

Row 20 Cals

20 Hang Power Cleans

9:00-13:30

Row 20 Cals

20 SDHP

13:30-18:00

Row 20 Cals

20 Front Rack Lunges

Mon 31st December 2018

Mon 31st December 2018

In 14 mins run 1 mile then:

AMRAP

8 Lateral burpee’s

8 Deadlifts 85/65kg

8 HSPU

Rest 6 mins

In 14 mins row 1 mile then:

AMRAP

5 BMU

10 Cleans 42.5/30kg

15 KB Swings

Sat 29th December 2018

Sat 29th December 2018

Snatch Deadlift + Hang Snatch + Snatch

21-18-15-12-9-6-3

Hang Power Clean 42.5/30kg

STO

Box Jumps

Fri 28th December 2018

Fri 28th December 2018

5 rounds, every 6 mins

Run 300m

5 Cleans 70/52.5kg

10 Bar Touching Burpee’s

15 KB SDHP

20 Ab Mat Sit-ups

Thur 27th December 2018

Thur 27th December 2018

Push Press 5-5-5

6 Min AMRAP

4 DB Lunges

4 DB Thrusters

30 Double Unders

Rest 4 Mins

6 Min AMRAP

5 Deadlifts 120/90kg

3 Ring Muscle Ups

Wed 26th December 2018

Wed 26th December 2018

In pairs

In 12 mins

Row 1000m (switch every 250m)

AMRAP

8 Power Snatch

8 Overhead Squats

8 HSPU

Rest 5 mins

In 12 mins

Run 800m

AMRAP

8 TTB

8 BJO

8 KB Swings