Thursday 1st December

Strength (10 minutes): Snatch cycling technique and build up for wod   Conditioning (25 mins): 3 min Amrap- 21 x Power Snatch 35/25 21 x Burpees Max Effort Air Squats *3 min rest   3 min Amrap- 18 x Power Snatch 35/25 18 x Burpees Max Effort Air Squats *3 min rest   3 min […]

Wednesday 30th November

Strength (15 mins) Floor Press 5 – 5 – 5 – 5 – 5 Conditioning (25 mins): EMOM 21 15 x Pull ups Jumping RR 15 x DB/KB Thrusters  15/12.5 12.5/10 10/7.5 20 x Ab Mat Situps *Start on different stations

Tuesday 29th November

Strength (15 minutes): Power Clean x 1 1 1 Build to heavy triple, no TNG Keep weight manageable, build across sets Practice power clean technique  Conditioning (20 mins): For Time in pairs – 30 x Cleans (Full) 50/35 40/30 30/20 30 x Synchro Burpees 20 x Cleans (Full) 60/40 50/35 35/25 20 x Synchro Burpees […]

Monday 28th November

Strength: (25 minutes) Muscle up workshop  Conditioning (10 minutes): 4 RFT 20 x Goblet squats 24/16 16/12 12/8 20 x Russian KB Swings (same KB) 20 x KB STO (10 EH)

Sunday 27th November

Strength (20 mins): 5 sets- Turkish Get ups x 4 Build weight across sets Work on perfect form keeping weight manageable Work on mobility work in between sets to achieve OH squat technique   Conditioning (25 minutes): AMRAP 25, in pairs 20 x Box Jumps 24/20 20/plates step ups 20 x Lunges 20 x Air […]

Saturday 26th November

Strength (20 mins) 4 sets – Back Squat 5 5 5 5+ *Keep weight around 80% 5 RM, last set is max effort   Conditioning (30 minutes): 2 min AMRAP Burpee Box Jumps 24/20 20/plates step ups *Rest 2 minutes     3 Min AMRAP 3 x Box Jump 24/20 20/plates step ups 6 x […]

Friday 25th November

Strength(20 mins): 4 sets 3 x Power Snatch + 6 x Overhead lunge + 3 x Hang Snatch Build weight across sets, high reps will keep weight quite low Keep weight low and make sure each individual movement is correct Ensure each individual movement is correct, mobility between sets if needed   Conditioning (15 mins): […]

Thursday 24th November

Strength (20 minutes): 5 sets Clean and Jerk 10 8 6 4 2 *TNG, working on Barbell efficiency Build weight across sets as reps get lower but do not sacrifice form for heavier lifts Keep weight manageable and work cycling technique Practice technique, focus on catch position   Conditioning (12 mins): 4 RFT- 10 x […]

Tuesday 22nd November

Strength: Strict press 5 3 1 5 3 1 *Build weight across sets *Lots of pressing yesterday, keep weight manageable if feeling the love from the HSPUs s/s 4 sets DB bent over row 6 – 10 reps     Conditioning (15 mins): 15-12-9 KB Thruster left arm 24/16 16/12 12/8 KB Thruster right arm […]