Close
  • Recent Posts

  • Recent Comments

  • Archives

  • Categories

  • Meta

  • blog

    Sunday 22nd March

    A) 25 min 4, 3, 2 Power snatch Then 4, 3, 2 Full snatch Then Power clean Then Full clean Try and ascend load every set. If you struggle full stay on power versions and do 4, 4, 3, 3, 2, 2 of each. 5 burpee penalty per missed lift, […]

    Read More

    Saturday 21st March

    A) 5 min DU practice / workshop B) 35-40 min 1 mile / 1200 / 800m Run 120 DUs 60 DUs 120 SUs 75 Wall balls 60 burpees 75 Wall balls 120 DUs 60 DUs 120 SUs 1 mile / 1200 / 800m Run C) Rig calf stretch Homewerk Version […]

    Read More

    Friday 20th March

    A) 18 min, 6 sets 3 front squats B) 11 min 27, 21, 15, 9 DB snatch DB step ups (hold how you like) 22.5/15 15/10 7.5/5 Start each set on your weaker side C) Couch stretch Homewerk Version A) 15 min 5 pistols each leg (add KB if possible) […]

    Read More

    Thursday 19th March

    A) 15 min, 6 sets 2 split jerks from the rack, 1s pause in catch B) In pairs, 15 min 75 Sandbag over shoulder E3MOM including the start 30/20 25/15 20/10 cals on an erg Change erg each round, share work as you like C) Lower body rotation stretch Homewerk […]

    Read More

    Wednesday 18th March

    A) 15 min, 5 sets 1-3 rope climbs Legless Legged Feet on the floor from laying or seated start plus a 5-10s legged hold / offline hang each set (Sit start at CFA) ss 6 barbell bench press B) 14 min cap 6 rounds 24 Wall balls 12 SA devil […]

    Read More

    Tuesday 17th March

    A) 15 min, 5 sets 3 Deadlifts Deficit, standing on 20kg plate Conventional Pulling from blocks ss 12 Plate Turkish sit ups B) In pairs, 14 min cap 40, 30, 20, 10 Hang clean and jerk / push press Rear lunges 50/35 35/25 20/15 Share as you like C) Couch […]

    Read More

    Monday 16th March

    A) Inverted pressing and tuck lever work B) 13 min, 6 rounds 3 MUs 5 C2B Pull-ups 7 Pull-ups 9 jumping 12 KB hang snatches (6 each arm, swap half way) 24/16 16/12 12/8 18 KB front rack squats (9 each arm, swap half way) C) Ring shoulder stretches Homewerk […]

    Read More

    Sunday 15th March

    A) 34 min In pairs 10 min to complete work, 2 min transition: i) 5 sets each 100m sandbag / d-ball carry ii) 5 sets each 60m sled push down drag back iii) 100/80 80/60 60/45 cal bike 40 30 20 synchro down ups B) Longer stretch

    Read More

    Saturday 14th March

    A) 15 min, 5 sets 5 Deadlifts Deficit, standing on 20kg plate Conventional Pulling from blocks ss 12 KB halos (6 each direction) B) 20 min AMRAP 30 pull-ups jumping ring rows 30 thrusters 40/30 30/20 20/15 30 TTB K2E High knees 30 power cleans 40/30 30/20 20/15 C) Ring […]

    Read More

    Friday 13th March

    11/10/19 repeat A) 24 min EMOM 6 rounds i) 20 wall balls 9/6 6/3 ii) 12 10 8 burpees iii) 14 DB snatch 22.5/15 15/10 7.5/5 iii) Max cal erg Hit each erg twice and score your cals C) Lower body rotation stretch

    Read More