Thursday 1st February

A) 14.1 Modified   15 Power Snatch 35/25kg rest 1:1   5 sets   One person works, one person rests   Score = total time   15 burpee peno for group with regards to slop,   B) 13.3 In pairs   150 Wall Balls 90 DU’s 30 Muscle Ups/ Pull Ups/ Jumping  

Wednesday 31st January

A) Back Squat 10 – 8 – 6 – 4 – 2   SS   5 – 4 – 3 – 2 – 1 Pull Ups Weighted/ Strict Supported Tip Toe   B) 5min AMRAP   10 American Swings 24/16 16/12 12/8 10 Air Squats   Straight into Death by burpees on 5mins:   Increase […]

Tuesday 30th January

5x5min on 1min off   In pairs YG/IG   A) 3 D-Ball Deadlifts, GTS and 1 Squat,   B) Prowler push there and back light and fast (CFAE) Banded bear crawl there and back twice (CFA)   C) Heavy sandbag carry out and back (   D) Sets of 5 DB thrusters   E) Legless rope […]

Monday 29th January

A) Hang Power Snatch   5 x 3 – 5 reps   Hang Power if struggling with set up   B) 4 x 5 Wide grip deadlifts   C) 15min AMRAP 15 Wall Balls 30 DU’s 15 Sit Ups  

Sunday 28th January

A) 4×4 TGU (2ES) SS 4×4 – 6 Strict handstand push ups, Reduce Volume Partial reps (no more than 1 abmat) or -ves Pike presses or Holds plus 4 – 12 press Ups B) In Pairs 3x8min windows with 2min rest Buy in with 800m Run Then AMRAP Cals Row Ski Bike   Can’t start AMRAP […]

Saturday 27th January

A) 4 full working sets each 4 Deadlifts 6 strict hanging leg / knee raises 8 Double KB Front rack Squats Take about 30sec between exercises, Careful with grip, Change to sumo Dead if back feeling it B) For Time: 21 – 15 – 9 Bar Jumping Burpees 15 – 12 – 9 Thrusters 40/30 30/20 […]

Friday 26th January

A) Clean and Jerk 6×2 – 4 No dropping bars. 15min B) “For Form” and choosing your own weights but perfect 8×8 Power clean and push jerk No dropping bars.

Thursday 25th January

A) Back Squat 10 – 8 – 6 – 4 – 2 SS 10 – 8 – 6 – 4 – 2 Plate overhead, kneeling to standing B) 12 min alternating EMOM 20/15 Wall Balls VS 3 / 2 / 1 rope climbs at CFAE. At CFA or if not confident with rope climbs: 15 […]

Wednesday 24th January

40min 3x10min Windows working in Pairs. Swap after a full round of: A) 15/10 Burpees and 15/10 Cals A.Bike B) 10 Push press 40/30 30/20 20/15 10 Pull Ups / Jumping No dropping bars. C) 250 / 200m Row 20 Unbroken DU’s / SUs together. Can’t restart row unless both get unbroken DU’s / SUs

Tuesday 23rd January

A) 5x5min On 1min Off Stations:   I do a set/ You do a set A) Sets of 5 – 10 Horizontal rack rows each and then into 5 YG/IG Press ups (straight arm plank, PERFECT, while partner performs their P.Up), B) Sets of 3 rollouts, 3 bent over rows and 3 press (power clean […]