Tuesday 13th November

November 12th 2018 BY Adam Bailey NO COMMENTS

A) 15 min, 5 sets 3 conventional deadlift, T&G if setup position stays strong B) 8 min, 3 sets 8 RDLs ss 5 BB rollouts walkouts C) 8 min In pairs, 6 rounds 5 deadlifts 100/75 70/50 40/30 (No more than 70% of top set in A) 10 air squats Deadlift bar must be held […]

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Monday 12th November

November 11th 2018 BY Adam Bailey NO COMMENTS

A) 20 min, 5 sets Barbell Power snatch then 10m OH carry, lower the bar to turn around, then repeat the same on the way back Only 2 people work at once. If someone can’t demonstrate control go to DB snatch and waiter’s walk ss 5 DB push press each arm, under the rig B) […]

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Sunday 11th November

November 10th 2018 BY Adam Bailey NO COMMENTS

A) 20 min 3 x 5 strict press ss 5 chin ups (+ load of possible) Assisted or -ve chin ups Tip toe support chins Then 3 x 5 push press ss 5 chin ups (+ load of possible) Assisted or -ve chin ups Tip toe support chins B) Sandbag Chief 20 min AMRAP 3 […]

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Saturday 10th November

November 9th 2018 BY Adam Bailey NO COMMENTS

A) Eva 5 rounds 800m 600m 400m run 30 AKBS 32/24 20/16 12/8 30 pull-ups Jumping 45 min cap B) Ring lat stretch Couch stretch

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Friday 9th November

November 8th 2018 BY Adam Bailey NO COMMENTS

A) 15 min, 5 sets 5 back squats B) 20 min “Kelly when it rains” 5 rounds 30 lunges, wall ball on shoulder 30 box jumps 24”/20” 20”/plate stack 30 wall balls 9/6 6/3 C) Couch stretch

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Thursday 8th November

November 7th 2018 BY Adam Bailey NO COMMENTS

A) 5 sets, 15 min 3 Hang Power Snatch + 3 OHS (Restrict depth if needed) B) In pairs, 3 x 5 min windows: Complete 50 KB Snatches 24/20 16/12 12/8 between you and either Row 250/200 Ski 250/200 Bike 25/20 15/10 Each In remaining time synchro down ups to score. Restart every 5 min […]

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Wednesday 7th November

November 6th 2018 BY Adam Bailey NO COMMENTS

A) 18 min 6 sets 6 Front squats B) 8 min, 3 sets 16 front rack rear lunge, alternating legs (8 each side) into 5 supinated BB rows (use same weight) C) 7 min 30 Squat cleans 60/40 40/30 30/20 400m Run D) Couch stretch 1 min each side

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Tuesday 6th November

November 5th 2018 BY Adam Bailey NO COMMENTS

A) 15 min, 5 sets 3-5 strict HS press ups (go deficit if you can) 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 30-60s plank Kneeling if needed B) 20 min Push press Lynne 5 rounds Max […]

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Monday 5th November

November 4th 2018 BY Adam Bailey NO COMMENTS

A) 24 min 6 sets 3 sumo deadlifts (reset each rep) ss 8 KB single leg RDL each leg ss 8 KB single arm row each arm B) 8 min, 3 rounds 15 Double KB swings 20s/16s 16s/12s 12s/8s 15 V-Sits Straight legs Tuck 10 Double KB Front squats 10 Pull-Ups Jumping D) Pigeon pose, […]

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Sunday 4th November

November 3rd 2018 BY Adam Bailey NO COMMENTS

A) 15 min, 5 sets 8 Front Squats B) 12 min, 3 sets 5-8 nordic quads Hips extended Hips flexed, vertical torso Hips flexed, torso leant forward ss 5 DB push press each arm C) 18 min “Helena” AMRAP 400 300 200m Run 21 Russian swings 32/24 20/16 12/8 12 TTB Hanging knee raise V-Sit […]

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