Thursday 1st March

A) (12 min) 5 sets: HS Holds – accumulate 30s Freestanding / Against wall / Wall walk up / Plank ss 8 Goblet steps ups (4es) 24”/20” B) (10 min) 4 sets 3 walk outs with 5s pause in extended plank position ss Heavy sandbag carry out and back (twice at CFA) either hold in […]

Wednesday 28th February

A) Hang Snatch 5×2 – 4 reps   B) In pairs complete 5 Rounds each of   10 Back Squats 100/80 60-80/40-60 30-60/25-40   And 10 – 20 press Ups To Ab mats Ring push ups   30 Sit Ups   YG/IG each exercise  

Tuesday 27th February

A) 4×5 Pull Ups Chin Ups 3 reps spotted Feet on box   SS   4×16 Reverse Goblet lunges B) 3x7min windows with 1min transition In Pairs, YG/IG Full rounds:   10/8/6 Cals A.Bike 10 Russian swings 32/24 24/16 16/12 12/10/8 Cals Ski 10 Plate GTOH 20/15 15/10 10/5   15/12/9 Cals Row 15 Wall […]

Monday 26th February

18.1 Alternate workout: A) 5 x 5 strict press (from the floor) ss 5 x 10 barbell row B) Tabata hollow hold C) Partner Elizabeth, 15 min cap, between 2 complete: 30 – 20 – 10 Power cleans @ 60/40 40/30 20/15 60 – 40 – 20 Press ups / kneeling press ups

Sunday 25th February

A) In pairs 15min Strength AMRAP   YG/IG Sand bag to shoulder and carry Sandbag to other shoulder on the way back   30min 24min running clock TABATA   Row Air Squats Pull Ups/ Ring Rows Press Ups Sit Ups   Perform a full TABATA then rest 1min before moving to the next  

Friday 23rd February

A) Work in pairs on this YG/IG superset   4×1 – 4 Muscle Ups 2 Spotted 4 Banded Transitions   SS   Hollow to superman – 10m length on floor (length of CFA roughly)   B) 6min alternating EMOM 3×20 Hollow rocks Tuck Hold thighs (forward and back  = 1)   VS   3×20 Shoot […]

Thursday 22nd February

A) 5 Working sets of   5 bent over rows 3 hang power cleans 6 reverse front Rack lunges 4 Push Jerks B) 4min on 1min off x3   30 Wall Balls 10 Box Jumps   Continue where you left off   Do not stop  

Wednesday 21st February

A) 30min EMOM (Skill refining)   1. 5 SA Dumbbell thrusters on each side 30/25 25/20 20/15   2. ROW 250/200 200/150m 3. 10 – 15 T2B/ High Knees   4. A.Bike 30sec @ 500/300 400/200 Watts, try and achieve same output   5. 10 – 15 Pull Ups/ Jumping   6. 8 – 12 […]

Tuesday 20th February

A) 4×6 Deadlifts   Just a stimulus so 70%ish   SS   4×5 – 10 Stable Dips Feet Supported Press Ups   B) 10min AMRAP:   10 Plate GTOH 20/15 15/10 10/5   20 Overhead plate Lunges (10ES)   20 Sit Ups   30 Air Squats   Do not stop