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  • Monthly Archives: September 2018

    Monday 1st October

    A) 12 min, 3 sets 20 Back squats Try and hit a 20RM B) 6 min, 3 sets E2MOM 10 Barbell lunge each leg C) 12 min 50, 40, 30, 20, 10 Wall ball air squat 9/6 6/3 Ie do an air squat while the ball is in the air. […]

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    Sunday 30th September

    A) 18 min, 5 sets 3-5 strict HSPU 3 -ve HSPU to deficit (20kg plates) plus 5 pike press ups 5-8 pike press ups (kneeling if needed) ss 10 weighted sit ups Knees bent, feet flat, partner holds feet, DB held on chest B) 3 rounds, 10 min Weighted step […]

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    Saturday 29th September

    A) 18 min 10-8-6-4-2 Unbroken T+G GTOH Reset if struggling with set up B) 12 min, 3 sets 5 pronated rows 1 hang power clean 5 front rack lunges each leg C) 15 min AMRAP 10 Ring dips / stable dips / 20 press ups 20 Sit-ups 40 Air squats […]

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    Friday 28th September

    “CFA Total” Strict press (from rack) 5 min warm up 5 min to max out Front squat 6 min warm up 6 min to max out Deadlift 7 min warm up 7 min to max out If new to the lifts, go for a 5RM

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    Thursday 27th September

    A) 18 min Sandbag C+J ladder Lay sandbags out lightest to heaviest in a staggered line. One at a time people start the ladder. EMOM sandbag clean and jerk, 45s to complete lift, 15s to move to next object. If you make the lift attempt the next weight, if you […]

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    Wednesday 26th September

    A) 18 min, 5 sets 5 DB snatch into 10m OH walking lunge (Front rack lunge if needed) Repeat other side ss HS hold + 5 shoulder taps each side Against the wall Box pike on toes / knees In plank B) 5 min Kipping HSPU workshop i)Efficiency tips and […]

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    Tuesday 25th September

    A) 12 min, 3 sets 12 back squats B) 10 min, 3 sets 8 goblets step ups each leg C) 12 min, 4 rounds 90s on 90s off 15 goblet box step overs 32/24 20/16 12/8 Max box jumps in the remaining time Score total box jumps

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    Monday 24th September

    A) 18 min, 5 sets 1-3 strict MU (add load if possible) 3-5 banded transitions + 3-5 FG C2Ring pull-ups + 3-5 ring dips 3-5 Pull-ups + 3-5 stable dips (use -ves, a spotter or tiptoe support where needed) B) In pairs, YG/IG swap after a full round, 5 rounds […]

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    Sunday 23rd September

    A) 18 min, 5 sets 3 strict press (take bars off floor) Ss 3 Dragon flag Candlestick -ves Single leg Knees in, flat back Tucked B) 25 min “The Fuhrmannator” 6 rounds 100m run 5 burpees 10 AKBS 24/16 20/12 16/8 15 Deadlifts 40/30 30/20 20/15 20 Back squats (bars […]

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    Saturday 22nd September

    A)10 min, 3 sets 5 hollow body scap pull-ups / 20s active hang / 30s passive hang 10 Scap press ups / kneeling if needed B) 18 min, 5 sets Accumulate 15s tuck lever hold 30s hanging hollow leg / knee raise 60s active hollow hang ss 1-3 reps full […]

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