Sunday 16th June

June 15th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min, 5 sets 2-3 archer pull ups each arm (narrower grip makes it easier) 3-5 chin-ups (partner assisted or – ves where needed) 10-12 ring rows (Use angle to get the right difficulty) ss 3 Candlesticks Extended Single leg tucked B) 10 min, 3 sets 5 barbell rollouts (must stay hollow body) Walkouts […]

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Saturday 15th June

June 14th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min, 5 sets 11, 9, 7, 5, 3 Unbroken T&G GTOH 5 x 5 power clean + push press B) 12 min, 4 sets 3 Front squats, 2s pause at the bottom C) 15 min AMRAP 6 HSPU 3 single DB push press each arm (22.5/15 15/10 10/5) 9 C2B Pull-ups Pull- ups […]

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Friday 14th June

June 13th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min, 5 sets 15-20s Freestanding HS (spot if needed – this is just for support and balance, not holding someone up in the HS) 20-30s HS hold with Kick up to the wall 20 – 30s Wall walk up as close to wall as comfortable for a HS hold plus practice 3-5 kick […]

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Thursday 13th June

June 12th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min, 5 sets 3 Back squats, 1s pause at the bottom 75-85% max if you know it B) 1 set AMRAP back squats @ 50% of your top set in A) C) 5 rounds, 15 min cap 12 KB Deadlift 9 KB SDHP 6 AKBS 32/24 20/16 12/8 9 Burpee box jumps D) […]

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Wednesday 12th June

June 11th 2019 BY Kamil Choleva NO COMMENTS

A) 40 min 5 x 8 min windows, in each 21,15,9 of: A) Wall balls TTB / K2E / Sit-up B) Row Cals (18/12/6 for ladies) Burpee over rower C) Ski Cals (18/12/6 for ladies) AKBS 32/24 20/16 12/8 D) Bike Cals (18/12/6 for ladies) Goblet squat 32/24 20/16 12/8 E) DB snatch 22.5/15 15/10 […]

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Tuesday 11th June

June 10th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min Use 5 sets to build to a max load on the complex: Hang power snatch Hang squat snatch 5 x 3 hang power snatches B) 8 min, 3 sets YG/IG 5 Split stance deadlifts / RDLs each leg (vid to follow) @ roughly the weight you hit in A) C) 8 min […]

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Monday 10th June

June 9th 2019 BY Kamil Choleva NO COMMENTS

A) 12 min, 4 sets 8 BTN Strict press (Use regular front rack if struggling) ss 3-5 BTN pull-ups (traps to bar) 3-5 pull-ups (add weight if possible) 3-5 chin-ups (partner assisted or -ves where needed) 10-12 ring rows (Use angle to get the right difficulty) B) 8 min, 3 sets Max reps stable dips […]

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Sunday 9th June

June 8th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min Use 5 sets to build to a 7RM thruster (Take bars from the floor) 5 x 7 Thrusters B) 12 min, 4 sets 8 Belt squat (Vid to follow) ss 30s hollow hold Weighted Bodyweight Tucked C) 15 min paired AMRAP 50 Deadlifts 70/50 55/35 30/20 15 synchro bar facing burpees 40 […]

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Saturday 8th June

June 7th 2019 BY Kamil Choleva NO COMMENTS

A) 7 min rope climb workshop Go through scaling options and practice foot lock B) 30 min In crews of up to 4 10 min window on each of: i) Build to 3RM Log strict press Log push press DB push press (3 each arm) ii) 5 x 1-3 rope climbs Legless (feet off the […]

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Friday 7th June

June 6th 2019 BY Kamil Choleva NO COMMENTS

A) 15 min Use 5 sets to build to a max load on the complex: Power clean Hang squat clean Front squat 5 x 3 hang power clean, 3 front squats B) 10 min, 3 sets 5 box jumps 24”/20” Holding DBs Just bodyweight Jump from a plate making box relatively lower or do steps […]

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