Friday, 1st November

A) 18 min, 6 sets 3 Back squat B) 12 min EMOM “Chelsea” 5 pull-ups / jumping / ring rows 10 push-ups / hands elevated on box 15 air squats If you fail rest a minute and drop a rep per movement C) Couch stretch

Thursday 31st October

A) 15 min, 5 sets 2 sets: Hang snatch pull into hang snatch 3 sets: snatch first pull to the knee into full snatch B) 15 min Paired AMRAP 100/70 cal Ergs 150 DUs/SUs 1000m Run, swap every 100m C) Calf stretch

Wednesday 30th October

A) 30 min Check in 50 synchro goblet squats, one person holds the KB Then 3 rounds 30 box jump / step overs 30 AKBS 32/24 20/16 12/8 6 rope climbs Legless Legged Feet on the floor Then 3 rounds: 30 single DB alternating box step ups 30 alternating DB snatch 22.5/15 15/10 7.5/5 6 […]

Tuesday 29th October

A) 15 min, 5 sets 3 cleans, 2s pause at the knee B) 15 min “Burping Karen” 150 125 100 wall balls 9/6 6/3 3 burpees EMOM, starting at 1:00

Sunday 27th October

A) 18 min Alternating EMOM Odd: 5-7 Thrusters 60/40 40/30 20/15 Even: 10-14 TTB K2E Hanging knee raise B) 18 min Paired AMRAP 20M each HS walk / wheelbarrow walk / bear crawl 20m Double KB suitcase walking lunge each 100m Unbroken Double KB Farmer carry each 40 Russian swings shared 32/24 20/16 12/8 C) […]

Friday 25th October

A) Pull-up and dip progressions B) 12 min, 3 rounds 2 min on, 2 min off 30/20 20/15 cal erg then max plate GTOH 20/15 15/10 10/5 Score total GTOH C) Lower body rotation stretch

Thursday, 24th October

A) 18 min, 6 sets 4 Back squat B) 13 min AMRAP In pairs YG/IG full rounds: 10m Double DB Death march 5 Double DB hang cluster 10m Double DB front rack lunge 5 Double DB hang cluster 22.5/15 15/10 7.5/5 C) Lower back foam roll

Wednesday 23rd October

A) 15 min, 5 sets 2 x 3 High hang power snatch Then 3 x 2 Hang power snatch B) 14 min, 7 rounds 5 hang power cleans 7 TTB K2E Hanging knee raise 9 deadlifts 60/40 40/30 20/15 C) Forearm stretch