Tuesday 1st October

A) 12 min, 4 sets 8 Back squat B) 16 min In pairs, 3 rounds 45/30 cal erg 15 Devil press 22.5/15 15/10 7.5/5 30 TTB / K2E / Hanging knee raise Share as you like C) Couch stretch

Monday 30th September

A) 12 min, 4 sets 6, 5, 4, 3 strict press ss 8 DB rows each arm B) 15 min paired AMRAP 20 Hang power snatch 40/30 30/20 20/15 (or use DBs for snatch if needed) 30 Thrusters 40 STOH 5 synchro air squats every time the bar goes down or you swap C) Ring […]

Sunday 29th September

A) 15 min, 5 sets Push up and hand stand push up work ss 8 ring rows Deficit (feet on box) Straps vertical Straps at an angle B) 7 min EMOM 20s C2Wall HS hold Pike off box HS hold on knees or toes Plank hold C) 21 min paired AMRAP 24 Sandbag GTS 12 […]

Saturday 28th September

A) 15 min, 5 sets 3 power cleans, 2s pause at the knee B) 18 min, 12.3 15 Box jumps 24”/20” 12 Push press 50/35 35/25 20/15 9 TTB K2E Hanging knee raise C) 4 min Tabata hollow hold

Friday 27th September

A) 18 min, 6 sets 5, 4, 3, 2, 1, 1 Front squats (Go for a max) ss 30s hollow hold B) 10 min 21, 15, 9 Single arm devil press DB step ups 22.5/15 15/10 7.5/5 Start each set on your weaker arm / leg

Thursday 26th September

A) 36 min, 6 rounds 3 min on, 3 min off: 2 rounds of Cindy: 5 pull-ups / jumping 10 push-ups / elevated hands on box 15 air squats Then max cals on an erg Hit each erg twice and score total cals (RX+ complete 3 rounds of Cindy each interval)

Wednesday 25th September

A) 15 min, 5 sets 2 x 3 power snatch from the hip Then 3 x 2 hang snatch B) 12 min “Fat Annie” 15 TTB K2E Hanging knee raise 50 DUs / SUs 15 TTB 40 DUs / SUs 15 TTB 30 DUs / SUs 15 TTB 20 DUs / SUs 15 TTB 10 […]

Tuesday 24th September

A) 18 min, 6 sets 5, 4, 3, 2, 1, 1 Sumo deadlift ss 30s plank B) 10 min 1, 2, 3, .., 9, 10 Double DB / KB squats 22.5/15 15/10 7.5/5 (KB weights 20/12 12/8) Burpees

Monday 23rd September

A) 12 min, 4 sets 3 BTN push press ss Pull-up progressions B) 17 min, 8 rounds 7 Pull-ups jumping ring rows 11 AKBS 32/24 20/16 12/8 15 wall balls 9/6 6/3 Unbroken sets only C) Ring lat stretch

Sunday 22nd September

A) 15 min, 4 sets 8 barbell glute bridges ss 8 barbell rows supinated ss 5 Strict TTB Leg raise to 90 degrees Knees to chest / 90 degrees 10 V-Sits B) 25 min In pairs, 3 rounds 60/45 cal erg 50 Box overs 24”/20” 400m Sandbag carry