Monday 19th February

February 19th 2018 BY James Tait NO COMMENTS

A) In pairs complete 3 sets each of:   3×10 T & G Power Cleans Reset if struggling with setup   3×10 Thrusters   3×10 Push Jerks Push press if needed   Perfect, Complete sets, Increase weight if previous set sublime,   B) In pairs complete 4 rounds of:   10 T2B/ High Knees 15 […]

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Sunday 18th February

February 17th 2018 BY James Tait NO COMMENTS

A) Back Squat 4×12 (maintenance so complete full sets well)   SS   12 Pistols Box Step Ups   B) In Pairs complete:   5 YG/IG Rounds each of 500m run and 20 Russian Swings   4 Rounds each of 400m Run 40 DU’s   3 Rounds each of 300m Run 30 Air Squats  

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Saturday 17th February

February 16th 2018 BY James Tait NO COMMENTS

A1) 3 Rounds of   6 Clean and Jerk 80/60 60/40 40/30   30 unbroken DU’s/ 50 SU’s (Can’t move back to C & J unless DU’s where unbroken),   A2) 13.4   7min AMRAP   3-6-9-12-15 etc   Clean and Jerk 61/43 50/35 40/30 T2B/ High Knees   20min B) 11.2 15min AMRAP   […]

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Friday 16th February

February 15th 2018 BY James Tait NO COMMENTS

A) 6 working sets   3 Hang Power Snatches Into 3 Wide grip 1st Pull   B) 4×12 Sumo Deadlift (Use weight from part A)   SS   4X16 Goblet Step Ups   In between sets race each other to 20 burpees  

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Thursday 15th February

February 14th 2018 BY James Tait NO COMMENTS

A) 6 Working sets   2 reverse lunges (1ES) into 2 push press with KB’s in a front rack – 4 times,   SS   4 Weighted Pull Ups 4 Chin Ups Feet Supported   B) 5 Rounds for form:   5 Supinated rows, 5 Rollouts 10 touch and go clusters, 50/35 40/30 30/20   […]

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Wednesday 14th February

February 14th 2018 BY James Tait NO COMMENTS

In pairs work through this 15.4 and 16.2 combined variation,   Every 4mins complete   6 Cleans 83/56 60/40 40/30 6 Hand Stand Push Ups/ 12 Push Ups   Or   25 T2B/ High Knees 50 DU’s/ 70 SU’s   Rest the rest of 4mins,   Swap after each round,   4 sets of each, […]

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Sunday 11th February

February 10th 2018 BY James Tait NO COMMENTS

A) 6 rounds of   1 TGU into x3 Reverse lunges off opposite leg   SS Muscle Up 1-3 Muscle Up (perfect) 3 Muscle Up Transition 3 Chin Ups + 3 Stable dips, Feet supported,   B) Every 5min:   400m 5-10-15 Goblet Squats and Russian Swings 32/24 24/16 16/12   Rest the remainder of […]

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Saturday 10th February

February 9th 2018 BY James Tait NO COMMENTS

A) 18min AMRAP   15 Box Jumps 12 Push Press 52/35 40/30 30/20 9 T2B/ High Knees   B) 17.5   10 Rounds 9 Thrusters 43/30 kg 30/20 20/15 35 DU’s/ SU’s   20min Cut Off  

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Friday 9th February

February 8th 2018 BY James Tait NO COMMENTS

A) Front Squat 4×8 SS Sumo Deadlift 4×6 B) In pairs, YG/IG 6 Rounds for form:   4 Strict Pull Ups/ Chin Ups/ Spotted, EACH 6 Hang Power Clean into Push Press EACH 60/40 40/30 30/20  8 Pistols EACH/ 8 Pistols Off/ Box Step Ups goblet  

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Thursday 8th February

February 7th 2018 BY James Tait NO COMMENTS

A) 4×2 – 4 Snatch   B) 4 Sets Wide grip Complex:   X1 Power Snatch, X2 Hang Snatch, X3 OH Squat, X4 Wide grip Deadlifts X5 Wide grip RDL   C) 4 min total work: TABATA Burpees VS Squat Jumps Alternate movements   Score = total reps   Alternate exercises  

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