Thursday 1st November

A) 15 min 5 sets 5 Sumo deadlifts (reset each rep) ss 5 Chin ups (Add load if possible) Assisted / -ve chins Tiptoe supports chins / ring rows B) 10 min 3 sets 15 Double KB swings ss 15 Glute bridges C) 10 min 21, 15, 9 American swings 24/20 20/16 12/8 Goblet step […]

Wednesday 31st October

A) 12 min, 3 sets 20 back squats Go for a 20RM, try and beat your score from the 1st. B) 11/7/18 Repeat In pairs, 15 min time cap, between two complete: 60 HPC 50 STOH 40 Thrusters 50/35 40/30 20/15 10 synchro air squats every time you break C) 4 min Tabata hollow hold

Tuesday 30th October

A) 12 min handstand practice. 5-6 attempts / sets Freestanding / Freestanding spotted Kick up to wall, take feet off wall if possible / 3 Wall walk nose to wall / 3 Wall walk to 45 degrees / 60s Plank Try the next level up if you’ve been hitting them consistently this month 20 min […]

Monday 29th October

A) 15 min, 5 sets High hang power clean Push press Hang power clean Push press Power clean Push press B) 15 min EMOM 3 rounds: 1. Row cals 12/10 10/8 8/6 2. 15 press ups / kneeling 3. Ski cals 12/10 10/8 8/6 4. 10 Burpee box jumps 5. Bike cals 12/10 10/8 8/6

Sunday 28th October

A) 20 min paired AMRAP Complete full round before swapping 5 Front squats @ 70% max ish 80/60 60/40 40/30 20m Sandbag carry @ roughly BW 5 Sandbag over your racked barbell, partner can help! Finish each set with sandbags inside the rig so not on the floor where people are squatting. B) In pairs, […]

Saturday 27th October

A) 15 min, 5 sets 15-30s handstand work Freestanding Freestanding spotted Kick up to wall Wall walk nose to wall Wall walk to 45 degrees Plank All hollow body Ss 5 Strict leg raise (toes can’t come behind the plane off the bar, must stay hollow at the bottom) TTB Leg raise to 90 degrees […]

Friday 26th October

A) 21 min, 7 sets 7 Back squats B) 6 min 3 rounds E2MOM 10 sumo deads 100/70 70/50 40/30 into 20 Double KB swings C) 7 min AMRAP 12 KB SDHP 32/24 20/16 12/8 12 Russian swings 12 Jumping lunges / lunges

Thursday 25th October

A) 15 min, 5 sets High hang power snatch Overhead squat Hang power snatch Overhead squat Power snatch Overhead squat If OHS is a struggle just do position power snatch 3/7/18 repeat C) 15 min time cap Pairs relay, YG/IG, 4 rounds, each complete 20 Plate GTOH 20/15 15/10 10/5 10m OH walking lunge out […]

Wednesday 24th October

A) 18 min, 5 sets Ring complex: MU + 3 Ring dips into MU + 2 RD into MU + 1 RD OR 5 Chins 3 Banded transitions 5 Ring /stable dips OR 3-5 Spotted / -ve / tiptoe supports chins Tiptoe support dips Open 15.4+ 12 min cap 3 HSPU / 6 press-ups / […]

Tuesday 23rd October

A) 15 min, 5 rounds 1 min AMRAP sandbag squats, 2 min rests Try and use heavier bag or get more reps than last month B) In pairs 800/600m Run with partner, swap every 100m 4 rounds 20 goblet Lunge 32/24 20/16 12/8 20 Box jump 24/20 20 wall balls 9/6 6/3 Break up how […]