Saturday 1st September

A) 18 min 5 sets Accumulate 15s Freestanding 30s C2Wall 30s Back to wall 30s piked off a box 60s straight arm plank ss 5 Strict leg raise: TTB Leg raise to 90 degrees Knees to chest / 90 degrees 10 V-Sits B) 25 min cap 21, 18, 15, 12, 9 Deadlifts 100/70 70/50 40/30 […]

Friday 31st August

Non-functional Friday Bro-sesh! A) 15 min Try your first / heaviest ring / stable dip and chin up If not there yet do 4 x 3 tiptoe support stable dips Ss 4 x 3 assisted / negative chins B) 15 min, 5 sets 8 supine barbell rows straight into 10 DB bicep curls Alternate with […]

Thursday 30th August

A) 15 min to establish Max Clean Work on 5 x 5 Hang power clean if newer to the lift B) 20 min Bike baseline Staggered start at 2 min intervals 30/20 25/15 20/10 cal bike 35 burpees 40 goblet squats 32/24 20/16 12/8 45 wall balls 9/6 6/3 50 air squats 12 min cap

Wednesday 29th August

A) 15 min, 5 sets 3 strict press Ss Seated ski erg 100m for time B) 8 min, 3 sets 10 Z-press double DB / single DB 10 each side / 10 standing double dumbbell strict press 14 min AMRAP 7 HSPU / 14 press-ups (kneeling if needed) 14 air squats 21 double unders 200m […]

Tuesday 28th August

A) 18 min to establish Max Snatch Work on 6 x 5 Hang power snatch if newer to the lift B) 15 min Paired AMRAP 60 goblet lunges 24/16 16/12 12/8 40 KB snatches 24/16 16/12 12/8 20 synchro down ups E5MOM check in with either Row 40/30 35/25 30/20 Ski 35/25 30/20 25/15 Bike […]

Monday 27th August

A) 8 min 3 sets Quick superset: 10 dip shrugs + 20s Dip support hold Rings / stable support SS 10 scap pull-ups + 20s active hang (tiptoe support if needed) B) 15 min, 5 sets 8-12 turned out dips / parallel dips / tiptoe support Ss 8-12 c2ring rows, 2s pause at the top […]

Sunday 26th August

A) 15 min, 5 sets 6 back squats, 2s pause at the bottom B) 20 min AMRAP 5 HSPU / 10 Push-Ups 10 Pistol / goblet step up step up 12/8 20 Abmat sit-ups C) 5 min sandbag walk, 2 heats Don’t drop the bag, you can lap as many times as you like but […]

Saturday 25th August

A) 12 min to max snatch balance from rack (Do 3 reps of BTN wide grip push press + OHS to whatever depth you have if struggling with snatch bal) B) 15 min, 5 sets, build to AHAP: 1st pull T&G power snatch Hang snatch (Reset for the power snatch if needed and to a […]

Friday 24th August

A) 15 min, 5 sets Front One and a half squats B) Linda’s bells 10-1 KB deadlift KB cleans (5 each side for round of 10) KB STOH (5 es for round of 10) 32/24 20/16 12/8

Thursday 23rd August

A) 40 min EMOM 10 rounds 1. 12 Pull-up / jumping 2. 15 Box jump 24”/20” 3. 12 TTB / Knee raises / V-sits 4. 25 DUs / SUs