Saturday 1st December

A) 15 min to max out: Snatch Hang snatch If newer to the lift work on 5 x 5 hang power snatch B) 12min E2MOM Sets 1-3: 3-5 overhead squats Sets 4-6: 1-3 overhead squats If newer to the movement do 5 reps and if struggling with position restrict depth slightly or go to front […]

Friday 30th November

A) 18 min to max out deadlift Do 5 x 3-5 if newer to the lift Watch peoples’ backs on this one! B) “Cindy” 20 min AMRAP 5 pull-ups jumping ring rows 10 push ups kneeling 15 air squats

Thursday 29th November

A) 15 min, 5 sets 3-5 strict ring muscle ups Use slight assist or add load if appropriate 5 Chins 3 Banded transitions 5 Ring /stable dips 3-5 Spotted / -ve / tiptoe supports chins Tiptoe support dips B) 15 min in pairs YG/IG full rounds 5 rounds each 3 Wall walks 6 burpee to […]

Wednesday 28th November

A) 20 min 5, 4, 3 Power snatch Then 5, 4, 3 Power clean Reset each rep Go from the hang if struggling with setup B) 12 min, In pairs 100 Thrusters 35/25 30/25 20/15 5 synchro air squats every time you break

Tuesday 27th November

A) 12 min to max out push press Do 5 x 3-5 if newer to the lift B) 20 min EMOM 5 rounds: A) 30s C2Wall HS Hold, scale with angle B) 30s Supinated C2Bar hold / chin over bar hold active / passive hang C) 10 Pistols ring hold pistols 20 lunges D) 30s […]

Monday 26th November

A) 15 min to max out front squat Do 5 x 3-5 if newer to the lift B) 15 min 21, 15, 9, 15, 21 Wall balls 9/6 6/3 TTB Hanging knee raise V-sits C) Couch stretch

Sunday 25th November

A) 15 min, 5 sets Build up AHAP 3 Position power snatch (Hip, knee, floor) + 3 OHS (restrict depth if needed) B) 15 min, 5 sets Build up AHAP 5 RDL + 5 Hang power clean C) 20 min 5 rounds Run 400 300 200m 20 KB snatch 24/20 20/16 12/8 15 Box jump […]

Friday 23rd November

A) 18 min, 6 sets 2 front squats, 1s pause at the bottom B) 8 min In pairs 200m goblet lunge, swap every 20m 32/24 20/16 12/8 C) Repeat 8/6/18 For time 50 Thrusters 20/15 Training bar Light goblet squats 50 bar / KB over burpees 7 min cap D) Couch stretch

Thursday 22nd November

A) 18 min, 5 sets 3-5 strict HS press ups (go to deficit if you can) 3 -ve HSPU to deficit (20kg plates) plus 5 pike press ups 5-8 pike press ups kneeling and / or to an abmat if needed ss 40m Single arm farmers carry, swap arms after 20m Use heavy KB or […]