Friday 1st December

A) Thruster 4×6 SS Double KB Swings 4×12   B) For Time:   50 Wall Ball Shots 30 T2B 40 Burpees 20 Pull Ups  

Thursday 30th November

A) Squat Find a heavy 1 Drop to 50% and hit 10 – 2 with x2 TGU after every set, 1 each side,   B) 12min TABATA   Sit Ups Air Squats Hollow Hold  

Wednesday 29th November

A) 4×5 Stable Dips 3110 Regular Tip Toe   SS   5 Pull Ups C2B with 1sec Hold at top, Pull Ups Chin Ups Supported tip toe and make 5 reps   B) 3x6min on 2min off   In Pairs Complete Station 1: 50 Burpees between you then Row as far as Poss   Station […]

Tuesday 28th December

A) Find a 1rm C & J B) 4 Rounds for time: 10 KB Clean and Push Press (5ES) 24/16 16/12 12/8 10 Goblet Squats, same bell 10 T2B/ High Knees

Sunday 26th November

A) 5×5 Ring Dips   Ring Dips Stable Dips Tip Toes   SS   5×5 Barbell Bicep Curls   SS   10 Step Ups 24/16 16/12 12/8 Body Weight/ Plates   Take about 30sec between each exercise but keep moving.   B) 3 Rounds For time   400m Run   20 Front Squats 60/40 40/30 […]

Saturday 25th November

A) 5×2 Snatch/ Hang Power Snatch   B) Work in Pairs on 1 bar but mark your own score,   20 min: 2min on 2min off total reps   Hang Clusters   Thrusters   Front Squats   Push Press   Power Cleans  

Friday 24th November

A) 5x5min on 1min off   Sets of 5 Seated Arnold Press (Boxes) 15/10 10/7.5 7.5/5kg into 10 forward lunges with DB’s to sides (5ES),   Sets of 5 Bent over supinated Rows 50/35 40/30 30/20 Perform a walkout with 10sec hold after completing set,   Sets of 10 Bench Press 80/60/40 40/30 30/20   […]

Thursday 23rd November

A) Back Squat 4×4   B) “Jack” 20min AMRAP   10 Push Press 40/30 30/20 20/15 10 KB Swings 24/16 16/12 12/8 10 Box Jumps   Pair up with kit and start on different exercises,  

Wednesday 22nd November

A) 5 Rounds Accumulate 30sec Hand Stand Hold Freestanding Kick up to wall / wall walk Full plank   SS   Hanging (hollow body) 5 single arm scapular cars each direction (use other arm to hold rig upright if needed) or 10s single arm passive hang   5 hanging scap CARS in each direction   […]

Tuesday 21st November

A) 6×6 KB Reverse Front Rack Lunges, 6 Push Press, 6 front Rack squats.   B) 3x3min on 1min off   AMRAP   15 Wall Balls   30 DU’s/ 30 SU’s   Continue where you left off,