Thursday 25th April

April 24th 2019 BY Kamil Choleva NO COMMENTS

A) 10 min, 10 sets1 back squats EMOM 80-85% if you know your maxes(Stay with 3 reps if newer to the lift) B) 10 min, 4 sets YG/IG5 Quad Nordics C) 4 x 90s on 90s off 20 wall balls 9/6 6/3 Max burpee box jumps / steps 24”/20” Score: Burpee box jumps

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Wednesday 24th April

April 23rd 2019 BY Kamil Choleva NO COMMENTS

A) 15 min, 5 sets3 power cleans,2s pause at the knee B) 18 min EMOM6 roundsi) Row / Bike Ski cals 12/10 10/8 8/6ii) 20 Russian swings 40/32 24/20 16/12 iii) 30 DUs / SUs Change erg everyround, you’ll hit eachone twice

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Tuesday 23rd April

April 22nd 2019 BY Kamil Choleva NO COMMENTS

A) 15 min, 5 sets3 Push pressss5 strict C2B pull ups (add load if possible) / 3-5 C2B chin-ups (use assisted or negatives where appropriate) / 10-12 ring rows(Use angle to get the right difficulty) B) 15 min time cap 100 burpees E5MOM 400m run *Start with a run

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Monday 22nd April

April 21st 2019 BY Kamil Choleva NO COMMENTS

A) 5 sets, 15 min3 Power snatch, 2s pause at the knee B) 5 sets, 15 min5 Snatch deadlifts ss8 DB rows each arm C) 15 min cap5 rounds in pairs8 Up and overs / (2-4-1 if you use an assist from your partner) / 16 Hanging knee raise16 Hang power cleans 60/40 40/30 20/15 24 Push-ups /kneeling

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Sunday 21st April

April 20th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min, 5 sets, building to max load on the complex: ClusterThrusterFront squatSTOH B) 30 minYG/IG full rounds 5 rounds each (10 rounds total)10 Power snatches 43/29 30/20 20/15 12 Bar facing burpees15 Pull-ups /Jumping

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Saturday 20th April

April 19th 2019 BY Kamil Choleva NO COMMENTS

A) 48 min6 rounds, work in pairs and share the work (apart from iii) E2MOMi) 16 Devil press 22.5/15  15/10  7.5/5 ii) 40/30/20 calsiii) 200m run each iv) 50 Wall balls 9/6 6/3 Change erg every round, you’ll hit each one twice

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Friday 19th April

April 18th 2019 BY Kamil Choleva NO COMMENTS

A) 25 min, 5 sets 20m Double KB front rack lunge into 8 front squats ss1 5 pull ups (add load if possible)3-5 C2B chin-ups (use assisted or negatives where appropriate)10-12 ring rows (Use angle to get the right difficulty) ss2 3 candlesticks: Extended / Single leg / Tucked B) 15 min AMRAP7 HSPU / single DB push […]

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Thursday 18th April

April 17th 2019 BY Kamil Choleva NO COMMENTS

A) 10 min5 x 3 Muscle snatch B) 20 min, 5 rounds5 Ring dips / stable dips (tiptoe support if you need) / push-ups10 burpees 15 V-sits 200m Run

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Wednesday 17th April

April 16th 2019 BY Kamil Choleva NO COMMENTS

A) 12 min, 8 sets2 back squats Every 90s75-85% if you know your max(Stay with 3-5 if newer to the lift) B) 10 min, 4 sets YG/IG10 alternating Barbell front rack rear lunges C) 100 goblet squats 5 AKBS EMOM 32/24 20/16 12/8

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Tuesday 16th April

April 15th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min, 5 sets 5 Strict HSPU (go to deficit if possible)2-3 defecit negative HSPU plus 5 Pike press ups toes on box 5-8 Pike press ups toes on box 5-8 Pike press ups knees on box (use abmat to scale depth if needed) ss 8 Single leg RDLs each leg using KB Keep […]

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