Thursday 1st September

Conditioning (35 minutes): Reverse Kelsu! For time (30 minute cap): 100 Burpees EMOM 5 x Thrusters 60/40   42.5/30 30/20 *Share a bar, one athlete lift on the 30 seconds if needed

Wednesday 31st August

Strength: (25 minutes) 3 sets- Sots Press x 5 BTN Push press x 5 BTN push press x 5 3 Sets- 3 Position Snatch (High hang, hang, full), build weight across sets 3 Position Snatch (High hang, hang, full), work on form and positioning 3 Position Power Snatch (High hang, hang, full) 3 Sets- 5 […]

Tuesday 30th August

Strength (20 mins): 5 sets of – Split Jerk x 2 Build weight across sets to around 80% 5 x 3 Work on form and technique 5 x 5 Keep light and work on movement 5 sets of split jerk x 1 Build weight to 90%, DO NOT EXCEED 90% 5 x 3 Work on […]

Monday 29th August

Strength: (20 minutes) E2MOM for 10 Mins (5 sets) 20 Walking lunge with KB in each hand Goblet hold KB BW   THEN EMOM 5 Press ups x 12   Conditioning (15 mins):  For time (10 min cap)- 50 x Goblet squat 32/24 24/16 16/12-8 40 x Wall Balls 9/6 6/5 5/3 30 x T2B […]

Sunday 28th August

Strength (20 mins): 15 mins Build to heavy complex: Power clean + front squat + jerk     Conditioning (25 mins): EMOM 20 (alternating) 3 x Power Clean + 3 x Front squat + 1 x Jerk 60/40 50/35 40/30-25 *scale appropriately from strength section 12 10 8-6 x Burpees

Saturday 27th August

Strength (20 mins): E2MOM for 12 mins (3 sets) Muscle up x 4-8 Arch to hollow rolls x 20 Conditioning (35 mins): ‘Kelly’ – 30 min time cap 5 rounds of: Run 400m 30 Box Jumps 24/20 20/plates step ups 30 x Wall Balls 9/6 6/5 5/3

Friday 26th August

Strength (15 mins): KB Snatch 5 x 8 (EH) KB High Pull 5 x 8 (EH) KB single arm swing 5 x 8 (EH) *Increase weight across sets     Conditioning (15 mins): In two teams complete – 4km row 100 plate GTOH 20/15 15/10 10/5 100 Wall Balls 9/6 6/5 5/3 100 russian swings […]

Thursday 25th August

Strength: (20 minutes) Front squats 4 x 5 s/s 1 arm dumbbell row 4 x 8 (each arm) *increase weight across set ensuring scapular retraction and torso remains fixed Conditioning: (15 minutes) 3 x 3min on, 1 min off – Buy in: 15  x Burpees As many thrusters as possible in remaining time 20/15

Wednesday 24th August

Strength (25 mins): Jerk 6 x 2 Build weight across sets aiming to finish at 80% THEN 3 x 3 Jerk Dip Squats with 3 sec pause Start on same weight as todays heaviest jerk and increase Use lighter weight and concentrate on perfect jerk form Concentrate on form, very light weight   Conditioning (10 […]

Tuesday 23rd August

Conditioning:   30 Minute EMOM- Burpee box jump overs x 8 5 C2B Pull ups RR/jumping + 10 air squats 30 x Dubz