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  • Monthly Archives: April 2017

    Monday 1st May

    Conditioning (35 minutes): 5 mins on/2 mins off x 5 sets AAB 15 x Wall Balls 9/6 6/5 5/3 + 15 x Burpees Row 15 x Wall Balls 9/6 6/5 5/3 + 15 x Burpees Ski Erg Keep pace of all around 80-90%, stay consistent

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    Sunday 30th April

    Strength (25 minutes): Skin the cat progressions 5 x 2 Full skin the cat on rings Assisted skin the cat high rings Low rings with one leg or tuck     Conditioning (25 minutes): 21 – 15 – 9 HSPU ab mat HSPU box pike Ring Dip stationary tip toe […]

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    Saturday 29th April

    Strength (30 mins): 5 sets – Deadlift x 6 @ 11X8 Increase weight across sets Focus on form, keep weight manageable Focus on technique *Each set should take 60 seconds so keep it light!!!!! Conditioning (30 mins): 3 RFT, in pairs- 50 x Power Cleans 50/35 40/30 30/20 40 x […]

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    Friday 28th April

    Conditioning (20mins): Snatch lift off x 2 + Snatch *Ensure shoulders stay over bar Accessory (15 mins): 3 sets – Push press x 4-6 from floor s/s Bar MU x 5 Strict pull up x 5 Assisted chins *Pick a suitable number with help from coach

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    Thursday 27th April

    Strength (20 minutes): 5 sets- Front Squat x 3 @ tempo 13X1 Build weight across sets Keep weight manageable and form perfect Remove pause if needed     Assistance (15 minutes): 4 sets not for time- BB Reverse Lunge x 12 (alt) AHAP from floor Dragon flag x 3

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    Wednesday 26th April

    Conditioning (35 mins): 3 sets – AMRAP 3 Row/Ski/Bike x 50 cal ME Cleans (full) 70/50 50/35 40/30 *3 min rest between sets     THEN 5 mins rest before-     2 sets – AMRAP 3 15 Power Cleans 70/50 50/35 40/30 ME Row/Ski/Bike

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    Tuesday 25th April

    Strength (20 mins): Back Squat 4 x 3 reps THEN Max effort reps @ 80% of 1 RM If they don’t know 1RM- 90% of top set of 3 Rest 4 mins Max Effort reps @ 70% of 1RM If they don’t know 1RM- 80% of top set of 3 […]

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    Monday 24th April

    Conditioning (35 minutes): 5 rounds- 500m row/ski 15 x burpees 30 x Russian KB swings 32/24 24/16 16/12 *Rest minimum of 3 mins or work in 3s and follow each other on the erg *Each round AFAP, should be more that enough time for sufficient recovery

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    Sunday 23rd April

    Handstand pratice (10 mins): EMOM 10 Wall walks x 2 Wall walk x 1 Wall walk technique     Strength (30 minutes): 5 sets – Push press x 10 Increase weight across sets Focus on form, keep weight manageable Focus on technique THEN 8 x 2 lengths KB cross walk […]

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    Saturday 22nd April

    Strength (30 mins): Alternating EMOM 20- Odd – Deadlift x 5 Even –Active Hang on rig x 30 seconds *Pick an appropriate weight to maintain across sets with help from coaches     Conditioning (30 mins): In pairs AMRAP 10 10 x push press 10 x bar hop burpees *rest […]

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