Sunday 1st July

A) 15 min, 5 sets, build to max load: Power clean + Hang squat clean (Work on progressing to depth in the squat clean if new to the lift) B) 12 min, 3 sets 3 TGU each arm SS Out and back single arm KB OH walking lunge / front rack lunge Swap arms halfway […]

Saturday June 30th

A) 8 min 3 sets heavy walkouts, unrack and 10s hold @ 120% Back squat. If unsure of max use a weight you’ve never squatted before B) 25 min 10 x 1 Back squat at as close to 1RM weight as possible. If unsure of max but competent build up through the sets. If new […]

Friday June 29th

A) Kalsu 100 Thrusters 60/40 40/30 20/15 5 Burpees EMOM Scale thrusters to goblet squats or air squats if needed and reduce number or burpees per minute. If you finish under 25 rest 5 min then grab an erg or bike and do 5 min output test i.e. max cals in 5 min. This is […]

Thursday June 28th

A) 5 sets: 3 Strict bar muscle ups, add load if possible, regress reps if needed and use an assist if you’re close, try your first one! / 3 Strict ring muscle ups, add load if possible, regress reps if needed and use an assist if you’re close, try your first one! / 3 assisted […]

Wednesday June 27th

A) 15 min to max out Power snatch. If newer to the lift work on 5 x 3 hang power snatch B) 15 min, 5 x 3 minute windows: 30 wall balls 15/12/10 burpees Rest the remainder of the interval Final 3 minute window is 30 wall balls, AMRAP burpees. Score your number of burpees […]

Tuesday June 26th

A) 18 min, 5 sets 6 Sumo deadlift SS 3-5 Chest to wall strict HS press ups (keep mid-line in tact), try your first one / 3-5 strict HS press ups, try your first one / 3 -ve HSPU to deficit (20kg plates) plus 5 pike press ups / 5-10 pike press ups kneeling and […]

Monday June 25th

A) 18 min: 5,4,3,2,1,1,1 OHS 5 x 5 for those newer to the movement or 5 x 5 Front squats plus 5 x 5 behind the neck wide grip push press B) 10 min 21, 15, 9 Hang power snatch 35/25 30/20 20/15 (Scale to DB snatch 22.5/15 15/10 10/5 if new to snatching) KB […]

Sunday June 24th

A) 15 min 4 x 8 Front squat SS 3-5 Behind the neck Pull ups (bar to traps not neck) / 3-5 Pull-ups (ad load where possible) / 3-5 chin ups (assist where needed but try and use less help if you can or use tiptoe support) B) “Eva” 5 rounds 800m 600m 400m run […]

Saturday June 23rd

24 min on the clock E2MOM 3 sets T&G power snatch: 5 – 3 – 2 3 sets T&G power clean: 5 – 3 – 2 3 sets T&G clean pull: 5 – 3 – 2 3 sets T&G clean grip deadlift: 5 – 3 – 2 Goal is to increase weight every set. Reset […]

Friday June 22nd

A) 21 min 7 x 3 Back squats @ 80% or RPE 8/10 E3MOM B) 10 min 3 x 3 barbell split squat @ 60%ish 1RM back squat or RPE 6/10 C) Elizabeth: 21,15,9 Squat cleans 60/40 40/30 20/15 Ring dips / stable dips / ring push ups / push ups / kneeling