A) 18 min 5 sets HSPU 3-5 Chest to wall strict HS press ups (keep mid-line in tact) 3-5 strict HS press ups 3 -ve HSPU to deficit (20kg plates) plus 5 pike press ups 5-8 pike press ups kneeling and / or to an abmat if needed SS 5 Strict leg raise (toes can’t […]
A) E2MOM, 24 min 3 x 3 muscle clean 3 x 3 power clean 3 x 3 squat clean 3 x 3 Front squat taken off the floor Share bars in busy classes, one person lifts on even minute, one on odd 8 min AMRAP 10 Air squat box jumps 24”/20” (i.e. squat below parallel […]
A ) 20 min paired AMRAP 5 Unbroken back squat from rack @70% max. If max unknown guidelines are 100/75 70/45 40/25 20m goblet lunge down and back 32/24 20/16 12/8 20m burpee broad jump (down and back) Complete full round before swapping, change weight on BS while your partner works B) 20 min paired […]
A) 5 min Kipping Pull-up workshop i) Efficiency tips and one or two max rep sets on kipping or butterfly pull-ups ii) Transitioning strict pull-ups to kipping and kipping to butterfly Must demonstrate 3 quality strict pull-ups to be allowed to try the first 2 options iii) Practicing tight kipping swing and making it bigger […]
A) 15 min, 5 sets 2 hang squat cleans Those newer to the lift try 3-5 reps and can hang power clean if struggling with catch. B) 10 min, 3 sets 3 Front squats, bars taken off the floor You can squat clean the first one C) 10 min cap 100 Goblet squats 32/24 20/16 […]
A) 12 min to establish Max power clean, push press Those newer to the lift try 3-5 reps of push press taking bars off the floor. 4 min split jerk prep B) 12 min, 4 sets 1 power clean plus 2 split jerk Use weight achieved in A) Those newer to the lift try 3-5 […]
A) 5 x 2 Snatch @ 80-90% or 8-9/10 effort If you’re newer to the lift do 3-5 reps per set, you can power snatch if you’re struggling with depth to catch and lift from the hang if struggling in the set up. B) 21, 15, 9 KB Deadlift 32/24 20/16 12/8 KB SDHP Air […]
A) 17 min “Fight club” 3 rounds, 1 min each for max reps: Thrusters 43/30 30/20 20/15 Power cleans as above Box jump overs 24”/20” Pull-ups / jumping Assault bike cals Rest See how close you can get to your fight gone bad score. 300+ is a huge achievement. Tabata 8 min 4 min of […]
A) 18 min 5 sets Accumulate 15s Freestanding (Use a spotter if very close) 30s C2Wall 30s Back to wall 30s piked off a box 60s straight arm plank Ss 5 Strict leg raise (toes can’t come behind the plane off the bar, must stay hollow at the bottom) TTB Leg raise to 90 degrees […]
A) 18 min, 5 sets 3 Back squats B) 12 min, 4 sets Barbell Split squats 5 each leg C) “Paired triple 2” Row / Ski 2000/1600m between 2 200 DUs/SUs between 2 Run 2000/1600m together 25 min cap
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