Thursday 1st June

Strength (20 minutes): 4 sets – OH Squat x 8 reps     Conditioning (15 minutes): As pair, for time – 40 x Strict pull ups 60 x Full cleans 45/30 30/25 25/20 40 x Synchro down ups

Wednesday 31st May

Cardio! (40 mins): 3 rounds 2 mins assault bike *2mins rest 2 mins row *2 mins rest 2 mins skiERG *2 mins rest Score = total cals achieved *compare to 24/01/17

Tuesday 30th May

Strength (25 mins): E2MOM 14 (7 sets) Front Squat x 3 *Build up from low weight (keep some in the tank!) THEN E2MOM 8 (4 sets) Front Squat x 1 Assistance (10 mins): 3 sets – Alt Reverse lunge x 12 (BB on back, from rack) *Pick a weight as you see fit

Monday 29th May

Strength (20 minutes): 5 sets Ring dips x 5 Stationary dips PERFECT press ups *Deep dips with 2 second pause in bottom position and 1 second pause fully locked out at top *Scale number of reps as needed     Conditioning (15 minutes): 10 min amrap – 5 x Burpees 10 x American KB Swings […]

Sunday 28th May

Strength (20 minutes): Muscle up progressions 5 x 3 Strict MU 5 x 1 Negative MU False grip pulls and dips     Conditioning (30 minutes): Regionals taster 2 – 3 rounds for time, in pairs – 30/25 cal – bike 1st round, ski 2nd round, row 3rd round 20 burpee box jump overs 10 […]

Saturday 27th May

Conditioning (40 mins): ‘the 300’     25 x pull ups jumping ring rows 50 x Deadlifts 60/40 50/35 40/30 50 x press ups kneeling kneeling 50 x box jumps 24/20 20/plates step ups 50 x T2B K2E HK 50 x Single arm KB clean and press 24/16 16/12 12/8 25 x pull ups jumping […]

Friday 26th May

Strength (25 mins): Strict press In 10 mins build to 1RM THEN Push Press In 15 mins build to 3RM     Conditioning (15 mins): 10 Min AMRAP Strict pull ups *EMOM perform 20 x air squats

Thursday 25th May

Strength (20 minutes): 6 – 1 HSPU HSPU technique work HSPU technique     Conditioning (20 minutes): Regionals taster workout – 21 – 15 – 9 Bar/Ring MU   C2B pull up Single arm OH squat 22.5/15 15/12.5   12.5/7.5 (or KB of your choice) *Scale to double KB front squats if mobiulity does not […]

Wednesday 24th May

Strength (20 mins): 5 sets- Pistol Squat/Single leg technique work x 8 EL s/s SA KB Row x 6 EA     Conditioning (15 mins): 12 Min AMRAP *50 Burpee buy in 10 x Plate GTOH 20/15   15/10 10/5 15 x Wall balls 20 x Lunges (BW)

Tuesday 23rd May

Strength (20 mins): In 20 minute window build to – Back Squat x 1 *Start higher reps, low weight. As weight increases drop off reps to build to todays heavy *If feeling strong squat more than you ever have before in life Assistance (15 mins): Death by front squat finisher (15 min cap) Front squat […]