Saturday 1st February

A) 30 min 3 x 3 power cleans Then 3 x 3 squat cleans Then 3 x 6 deadlifts Try and increase load each set and go touch and go wherever possible B) 8 min 11/12/19 repeat Grab an erg with a partner and max cals for 8 min, swap every 60s. 200+ was gold […]

Friday 31st January

A) 15 min, 6 sets 3 – 3 – 3 – 2 – 2 – 2 Split jerk from the rack 70-90% if you know your max B) 15 min 3 rounds in pairs in pairs, share work as you like 20 Devil press 24 TTB K2E High knees 30 seated wall ball russian twist […]

Thursday 30th January

A) 12 min, 4 sets 6 front squats 65-75% if you know your max B) 18 min 3 x 3 min on, 3 min off 12 Unbroken thrusters 40/30 30/20 20/15 12/10 Cals Switch ergs and pick up where you left off each round

Wednesday 29th January

A) 15 min, 5 sets Handstand practice ss 3-5 Strict Toes to bar / knee raises B) 15 min In pairs, YG/IG full rounds 5 rounds each 5 Ring dip Stable dip (use DBs for supports) tiptoe support dip 11 AKBS 32/24 20/16 12/8 24 DUs / SUs Sets must be unbroken, although accumulate the […]

Tuesday 28th January

A) 8 min to find max muscle snatch B) 8 min 3 x 3 power snatch @ weight from A C) 29/11/19 repeat (plus an extra round!) B) 12 min, 4 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

Monday 27th January

A) 30 min, In pairs 100/70 cal check in 10 rounds (5 each), YG/IG full round 10 Sandbag squats 100m sandbag carry 100/70 cal check out

Sunday 26th January

A) 15 min, 6 sets 3 halting cleans (2s pause at the knee) B) 27 min In pairs E3MOM i) 100m sled push down and back at roughly bodyweight (you need both sled tracks running) ii) 50/35 40/25 30/20 cal bike iii) 100m Double KB farmers carry each (Outside if weather permits) 2 x 32/24 […]

Saturday 25th January

A) 12 min, 4 sets 3 Front squats 75-85% if you know your max B) 20 min 3 rounds, In pairs 16 double Devil press 22.5/15 15/10 7.5/5 52 single DB box step ups 6 Rope climbs 200m piggy back run run together Share work as you like

Friday 24th January

A) 15 min, 5-6 sets 3 position snatch (hip, knee, floor) Catch where you like C) 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

Thursday 23rd January

A) 12 min, 4 sets 5 barbell push press ss 12 DB rows each arm B) 12 min window 4-5 rounds not for time 3 Strict HSPU 6 pike push ups 6 push up (elevated if needed) 6 KB cleans left arm 12 pistols (elevate whole foot if needed) ring hold pistols goblet rear lunges […]