Friday 1st February

A) 30 min 6 rounds EMOM i) 3 candlesticks Extended Single leg Tucked ii) 10 Pistols (elevate whole foot if needed) 10 Ring hold pistols 20 lunges iii) 10 DB snatch 22.5/15 15/10 7.5/5 iv) 15/12 12/10 10/8 cal ski v) 25 Dubs / 50 SUs / 25 SUs B) Rig calf stretch and couch […]

Thursday 31st January

A) 40 min Mini Murph 5 rounds 3 rounds of Cindy (5 Pull-ups jumping 10 Push-ups kneeling 15 air squats) 400m run

Wednesday 30th January

A) 15 min, 5 sets 2 back squats 2s pause at the bottom of each If newer to the lift do 5-6 reps with 2s pause at the bottom B) 15 min, 5 rounds 20 Banded Russian swings (Vid to follow) 32/24 20/16 12/8 15 KB SDHP 10 Goblet Step ups

Tuesday 29th January

A) 5 sets, 18 min 1-5 Strict ring muscle ups (add load if possible) Assisted muscle up if you’re close 5 Chins (in false grip if possible) 3 Banded transitions  and 5 Ring /stable dips 3-5 Spotted / -ve / tiptoe support chins and 3-5 Tiptoe support dips B) 14 min 8 TTB Hanging knee […]

Monday 28th January

A) 15 min, 5 sets 1 power clean + 1 hang power clean Do 3-5 of each newer to the lifts B) 11.2: 15 min AMRAP 9 deadlifts 70/45 50/35 30/25 12 press-ups kneeling 15 box jumps

Sunday 27th January

A) “The Seven” 7 Rounds 7 HSPU / 14 Push-ups / kneeling 7 Thrusters 60/40 40/30 20/15 7 K2E / Hanging knee raise / sit-ups 7 Deadlifts 110/75 90/60 60/35 7 Burpees 7 American swings 32/24 20/16 12/8 7 Pull-ups / Jumping

Saturday 26th January

A) 5 sets, 18 min 1-5 Strict ring muscle ups (add load if possible) 5 Chins (in false grip if possible), 3 Banded transitions  and 5 Ring /stable dips 3-5 Spotted / -ve / tiptoe support chins and 3-5 Tiptoe support dips B) 14.5 21, 18, 15, 12, 9, 6, 3 Thrusters 43/30 30/20 20/15 […]

Friday 25th January

A) 15 min, 5 sets 2 split jerk from the rack, 2s pause in the catch B) 5 min Kipping Pull-up workshop C) 10 min EMOM 5 Pull-ups and 10 KB SDHP 32/24 20/16 12/8

Thursday 24th January

A) 15 min, 5 sets 3-5 strict chest to bar pull-ups strict chest to bar chin ups -ve chin ups Assisted chin ups with controlled -ves 10 Ring rows ss 5-10 Push ups with weight plate on shoulders 5-10 push ups on toes 5 kneeling push-ups, go on your toes for the lowering phase B) […]

Wednesday 23rd January

A) 15 min, 5 sets Position power snatch (1 from the hip, 1 from the knee, 1 from the floor) 1s pause in each catch position B) 14 min AMRAP 3, 6, 9, 12, … Plate GTOH 20/15 15/10 10/5 V-sits holding plate Burpee to plate