Tuesday 1st May

A) 4 sets each: 5 Floor Press (build weight),   Straight into   ME Press Ups, Full To Abmats Knees Rings   SS   5 C2B Chin ups (add weight if possible) Spotted chin ups Tiptoe support chin ups Straight into ME Ring Rows Straps vertical + 2s pause C2Ring Straps vertical Straps 45 degrees […]

Monday 30th April

A) 4×8 Deadlifts reset each rep, no T&G   SS   3-5 Strict Hand Stand Push Up Pike off a box Accumulate 30sec Handstand hold   B) Working In pairs alternate these 3  exercises for a 12min AMRAP:   21 Wall Balls, 15 American Swings 32/24 24/16 16/12 9 Hang Power cleans 50/40 40/30 30/20

Sunday 29th April

A) Muscle Ups 4×1-5 reps Muscle Up Transition with band 4×3 – 5   B) False Grip Pull Ups 3×3 loaded Chin Ups Supported   SS   Ring Dips 3×5 loaded Stable Tip Toe   C) 20min 2EMOM   25/20 20/15 15/10 Cal Row   Sand Bag Carry – 3 laps of gym,   25/20 […]

Saturday 28th April

A) Back Squat 4×8   B) 4 working Sets:   8 Supinated bent over Row, 4 Rollouts, Walkouts to scale   C) For Time   100 DU’s / 100 single 400m Run 80 Wall Ball Shots 400m Run 60 Russian Swings 32/24 24/16 16/12 400m Run  

Friday 27th April

A) 4×3 T & G Power Cleans into 3 Push Jerk Reset if struggling with setup and push press if struggling with jerk   B) In pairs Complete the following work   3×10 each Hang Power Snatch,40/30 30/20 20/15 3×20 Hang Cleans, 3×15 each Thrusters, 3×10 Clusters,   20min cut off  

Thursday 26th April

A) Snatch 5×2   B) Wide grip Deadlift 4×6   C) Max effort Wall Ball Shots, Rest 2min   Max effort Russian Swings 32/24 24/16 16/12   Score = total reps.  

Wednesday 25th April

A) 5min Continuous turkish get up, choose own weight.   B) 3×10 – 20 Pull Ups, rest 60sec between sets or   10 – 20 Gymnastics kips   Kipping Tekkers   C) 5min Continuous alternating Single Arm swap at the top of the swing KB cleans AMRAP   D) 8min AMRAP 8 burpee Box Jump […]

Tuesday 24th April

A) Back Squat 4×6 Ss 30s hollow hold + 10 V-sits Hold 5-10 kg plate / BW extrended / BW tucked   C) 1min on 1min off, work in pairs build your own score   3 rounds:   Thrusters 40/30 30/20 20/15 DU’s T2B   Ie 60s thrusters, 60s rest, 60s DUss 60s rest etc […]

Monday 23rd April

A) 5 rounds building weight:   5 bent over rows, 5 hang power cleans, 5 push press, 5 front squats,   B) 5 rounds:   5 Deadlifts 100/80 80/60 60/40 10 Burpees   YG/IG Full Rounds  

Sunday 22nd April

3 T & G Power Cleans VS 6 Kneeling to standing (3ES) Dumbbells Plate PVC Pipe Lockout is a must,   B) 4x8min on 1min off In pairs   A) 10/8 cals assault bike,   20 Russian swings 24/16 16/12 12/8 YG/IG full round   B) 20/15 cal row vs Lap of the gym sandbag […]