Sunday 1st December

A) 18 min, 6 sets Split jerks from the rack 3 x 3, then 3 x 2 ss 30s hollow hold Hold plate if you can, tuck if needed B) 17 min, 10 rounds YG/IG alternate movements 7 Deadlifts 100/70 60/40 30/20 11 Bar over burpees 28 DUs / 14 DUs / 28 SUs Deadlift […]

Saturday 30th November

A) Pull-up dip and muscle up progressions B) 19 min paired AMRAP 40m HS walk (spotted if needed, chest facing partner) / wheelbarrow walk (piked position to challenge further) / bear crawl (hips above head) 40m Goblet lunge 32/24 20/16 12/8 30 Box jumps 24”/20” 12 up and overs / 16 assisted up and overs […]

Friday 29th November

A) 22 min, 8 sets 2 back squats B) 9 min, 3 rounds 90s on, 90s off 6 Hang power cleans 60/40 40/30 20/15 3 bar over burpees Jump back in where you left off C) Couch stretch, lower back foam roll

Thursday 28th November

A) 15 min, 5 sets Handstand practice ss 5 Strict TTB Leg raise to 90 degrees Knees to chest / 90 degrees 10 V-Sits B) 15 min EMOM 5 rounds i) 3-8 strict pull-ups / chins ups 3 assisted chins / controlled negatives ring rows ii) 30s hollow hold iii) 10 pistols (elevate whole foot […]

Wednesday 27th November

A) 7 min DU workshop B) 30 min 3 rounds 4 x 2.5 min windows to complete and rotate i) 80 DUs 40 DUs 120 SUs ii) 40/30 35/25 30/20 cal Row iii) 35/25 30/20 25/15 cal ski iv) 30/20 25/15 15/10 cal bike C) Rig calf and couch stretch

Tuesday 26th November

A) 18 min, 6 sets 3 deadlifts B) 13 min 40, 30, 20, 10 Wall balls 9/6 6/3 20, 15, 10, 5 Burpee box jumps C) Couch stretch

Monday 25th November

A) 16 min, 5-6 sets 2 high hang cleans + 1 front squat B) 12 min AMRAP 14 single DB push press 22.5/15 15/10 7.5/5 12 TTB Hanging knee raise V-Sits 10 DB Goblet rear lunge (5 each leg) C) Ring shoulder stretch

Sunday 24th November

A) 15 min, 5 sets Handstand press up and pike press up progressions ss 8 DB rows each arm B) 8 min Rope climb workshop C) 20 min 4 rounds in pairs 16 Double DB burpees 22.5/15 15/10 7.5/5 24 DB box step overs 8 Rope climbs Legless Legged Feet on the floor from laying […]

Saturday 23rd November

A) 18 min, 5 sets 4 deadlifts ss 3 candlesticks, 4s -ve Extended Single leg Tucked B) 20 min Paired AMRAP 50 Partner wall balls 9/6 6/3 30 Synchro down ups 10 Wall walks E5MOM 30/20 Cal erg including 00:00. Change ergs each round Share the work as you like C) Lower back foam roll

Friday 22nd November

A) Pull-up dip and muscle up progressions B) 16 min, 4 rounds 2 min on, 2 min off 100m Run 30 DUs / 15 DUs / 45 SUs Max Thrusters 40/30 30/20 20/15 Score total thrusters C) Rig calf stretch