Close
  • Recent Posts

  • Recent Comments

  • Archives

  • Categories

  • Meta

  • Kamil Choleva

    Sunday 16th June

    A) 15 min, 5 sets 2-3 archer pull ups each arm (narrower grip makes it easier) 3-5 chin-ups (partner assisted or – ves where needed) 10-12 ring rows (Use angle to get the right difficulty) ss 3 Candlesticks Extended Single leg tucked B) 10 min, 3 sets 5 barbell rollouts […]

    Read More

    Saturday 15th June

    A) 15 min, 5 sets 11, 9, 7, 5, 3 Unbroken T&G GTOH 5 x 5 power clean + push press B) 12 min, 4 sets 3 Front squats, 2s pause at the bottom C) 15 min AMRAP 6 HSPU 3 single DB push press each arm (22.5/15 15/10 10/5) […]

    Read More

    Friday 14th June

    A) 15 min, 5 sets 15-20s Freestanding HS (spot if needed – this is just for support and balance, not holding someone up in the HS) 20-30s HS hold with Kick up to the wall 20 – 30s Wall walk up as close to wall as comfortable for a HS […]

    Read More

    Thursday 13th June

    A) 15 min, 5 sets 3 Back squats, 1s pause at the bottom 75-85% max if you know it B) 1 set AMRAP back squats @ 50% of your top set in A) C) 5 rounds, 15 min cap 12 KB Deadlift 9 KB SDHP 6 AKBS 32/24 20/16 12/8 […]

    Read More

    Wednesday 12th June

    A) 40 min 5 x 8 min windows, in each 21,15,9 of: A) Wall balls TTB / K2E / Sit-up B) Row Cals (18/12/6 for ladies) Burpee over rower C) Ski Cals (18/12/6 for ladies) AKBS 32/24 20/16 12/8 D) Bike Cals (18/12/6 for ladies) Goblet squat 32/24 20/16 12/8 […]

    Read More

    Tuesday 11th June

    A) 15 min Use 5 sets to build to a max load on the complex: Hang power snatch Hang squat snatch 5 x 3 hang power snatches B) 8 min, 3 sets YG/IG 5 Split stance deadlifts / RDLs each leg (vid to follow) @ roughly the weight you hit […]

    Read More

    Monday 10th June

    A) 12 min, 4 sets 8 BTN Strict press (Use regular front rack if struggling) ss 3-5 BTN pull-ups (traps to bar) 3-5 pull-ups (add weight if possible) 3-5 chin-ups (partner assisted or -ves where needed) 10-12 ring rows (Use angle to get the right difficulty) B) 8 min, 3 […]

    Read More

    Sunday 9th June

    A) 15 min Use 5 sets to build to a 7RM thruster (Take bars from the floor) 5 x 7 Thrusters B) 12 min, 4 sets 8 Belt squat (Vid to follow) ss 30s hollow hold Weighted Bodyweight Tucked C) 15 min paired AMRAP 50 Deadlifts 70/50 55/35 30/20 15 […]

    Read More

    Saturday 8th June

    A) 7 min rope climb workshop Go through scaling options and practice foot lock B) 30 min In crews of up to 4 10 min window on each of: i) Build to 3RM Log strict press Log push press DB push press (3 each arm) ii) 5 x 1-3 rope […]

    Read More

    Friday 7th June

    A) 15 min Use 5 sets to build to a max load on the complex: Power clean Hang squat clean Front squat 5 x 3 hang power clean, 3 front squats B) 10 min, 3 sets 5 box jumps 24”/20” Holding DBs Just bodyweight Jump from a plate making box […]

    Read More