Thursday 28th January

A) 12 min EMOM Even minute: 5-8 Strict Ring dips 5-8 stable dips on boxes and dumbbells 5-8 tiptoe support stable dips Odd minute: 3-5 behind the neck pull ups 3-5 assisted chin-ups 10-12 ring rows (Use angle to get the right difficulty) Into 6 min EMOM Even minute 15-30s Support hold Rings Stable Tiptoe […]

Wednesday 27th January

A) 22 min, 8 sets 2 back squats, 1s pause at the bottom 5 back squats, 1s pause at the bottom B) 10 min In pairs 21, 15, 9 Double DB cleans 22.5/15 15/10 7.5/5 Box overs Person 1 completes full workout then you swap

Tuesday 26th January

A) 15 min, 5 sets 3 push press 5 push press 5 Strict TTB Leg raise to 90 degrees Knees to chest / 90 degrees 10 V-Sits (toes in front of the plane of the bar & hollow at the bottom) B) 8 min, 3 sets 12 Lat straight arm pull-downs (PVC + Band) ss […]

Sunday 24th January

A) 18 min, 6 sets 4 conventional deadlifts, 1s pause at the knee B) 8 min, 3 sets 8 Single leg KB deadlifts each side ss 30s side plank each side C) 20 min EMOM, 5 rounds i) 12 DB Snatch 22.5/15 17.5/12.5 10/7.7 ii) 15/12 12/8 10/8 cal Ski / Bike iii) 15 KB […]

Friday 22nd January

A) 15 min “Logan” 1 min work, 2 min rest 40m sandbag / d-ball carry, then max load to platform 48”/40” Work in crews of 2-3, RX would be roughly bodyweight object B) 16 min, 4 x 4 min windows done in pairs: i) 50 synchro down ups ii) 1k / 800m row iii) 60/40 […]

Thursday 21st January

A) 18 min, 6 sets 3 Hang power snatch 5 hang power snatch B) 13.2 10 min AMRAP 5 STOH 50/35 35/25 20/15 10 deadlift 15 box jump 24”/20” C) Lower back foam roll

Wednesday 20th January

A) 12 min EMOM Even minute: 3-5 Strict HSPU 5-8 Pike press ups toes on box 5-8 Pike press ups knees on box (use abmat to scale depth if needed) Odd minute: 2-3 archer pull ups each arm 3-5 assisted chin-ups (use partner or toes on box) 10-12 ring rows (Use angle to get the […]

Tuesday 19th January

A) 20 min, 7 sets 3 back squats, 2s pause at the bottom B) 12 min 4 rounds 90s on 90s off 25 wall balls 9/6 6/3 Max burpee box jumps 24”/20” Score burpee box jumps, reset each round C) Couch stretch