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  • Monthly Archives: May 2019

    Wednesday 22nd May

    A) 18 min, 7 sets 2 Back Squat, no pause 80-90% if you know your max Stick with 5-6 sets of 5 reps if newer to the lift / training B) 12 min, In pairs 21, 15, 9 Sandbag / D-ball cleans 200m carry between rounds * Don’t go crazy […]

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    Tuesday 21st May

    A) 15 min, 5 sets 5 Strict Chest to wall HSPU (go to deficit if possible or scale angle if needed) 2-3 defecit negative HSPU plus 5 Pike press ups toes on box 5-8 Pike press ups toes on box 5-8 Pike press ups knees on box (use abmat to […]

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    Monday 20th May

    A) 18 min, 7 sets 2 Deadlifts, no T&G 80-90% if you know your max Stick with 5-6 sets of 5 reps if newer to the lift / training B) 14 min paired AMRAP 20m double DB Death march each 22.5/15 15/10 7.5/5 20m DB front rack walking lunge each […]

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    Sunday 19th May

    A) 7 min Kipping HSPU workshop – Efficiency tips and one or two max rep sets on full kipping HSPU – Learn how to stabilise in the head stand and kip up into the press – Must demonstrate 1-2 quality strict HSPU to be allowed to try the first 2 […]

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    Saturday 18th May

    A) 15 min 5 sets of the complex: Power snatch Snatch balance Overhead squat Limit depth in 2nd & 3rd movements if mobility restricted B) 30 min paired AMRAP 50 Burpee box jumps 24”/20” 50 TTB Hanging knee raise V-sits 50 Thrusters 50/40 40/30 30/20 Every 5 min (including at […]

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    Friday 17th May

    A) 15 min, 5 sets 1-3 strict ring MUs 3 Banded ring transition (if can already do 1 strict pull-up and dip) 5 tiptoe support stable dips ss 10 ring rows B) 13 min 6 rounds 12 Plate GTOH 20/15 15/10 10/5 12 Plate OH lunge (6 each leg) 24 […]

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    Thursday 16th May

    A) 10 min, 5 sets E2MOM 5 T&G clusters 5 GTOH B) 20 min, in pairs complete: 3 full rounds each, swap after each full round 8 Devil press 22.5/15 15/10 7.5/5 8 double DB box step overs (Step off the box sideways / backwards) — Then 3 full rounds […]

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    Wednesday 15th May

    A) 15 min, 6 sets 3 Deadlifts, no T&G, 75-80% if you know your max Stick with 5 reps if newer to the lift / training B) 10 min, 3 sets Banded KB swings ss 3 Candlesticks Extended/ Single leg/ Tucked C) 6 min In pairs 500m sand bag / […]

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    Tuesday 14th May

    A) 15 min, 5 sets 5 push press 70-75% ss 5 strict C2B pull ups (add load if possible) 3-5 C2B chin-ups (use assisted or negatives where appropriate) 10-12 ring rows (Use angle to get the right difficulty) B) 13 min AMRAP 3, 6, 9, 12.. etc DB hang clean […]

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    Monday 13th May

    A) 15 min, 6 sets 3 Back Squat, no pause 80-85% if you know your max Stick with 5 reps if newer to the lift / training B) 10 min, 3 sets 5 nordic curls with partner holding feet Hips extended/ Hips extended -ves/ Hips flexed ss 5-8 nordic quads […]

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