Week 4 - P1

Monday 28thJan 

6 Min AMRAP 

10 Scap Pulls 

5 Beat Swings 

10 Power Bugs 

Gymnastics Complex -  

6 Sets - Rest As Needed 

Adv - 5 Pull Ups + 3 C2B + 2 MU

Int - 5 Pull Ups + 3 C2B + 2 V UP

Beg - 5 Band PU + 3 Eccen PU + 2 V Up

50 KB Devil Press For Time

Tuesday 29thJanuary

8 Mins To Complete 

Accumulate 50 Box Step Ups EL

Every Break 

12 Goblet Squats 

Every 4 mins x 6

Back Squat 4 - Aim is 80%

Between Sets 

8 Double HPC+PP

In Pairs I Go You Go 

2 rounds each 

Run 200m 

Plank Hold Whilst Partner Runs

Then 

50 Syncro Thrusters 

Every Break 

10 Burpee Box Jump IGYG

Wednesday 30thJanuary 

3 Sets - Build Load

3 HH Cleans + 3 Front Squats

2 Hang Cleans + 2 Front Squats

1 Power Clean + 1 Front Squat

Go Every 3 Mins x 6

Run 200m 

2 Power Clean + 2 Front Squat

Then 

EMOM - 15

1- 18/14 Cal Row 

2 - Max HSPU 

3 - Min Rest

Thursday 31stJanuary  

In 3 Teams 

20 Min Move 

200ft Front Rack Carry 

50ft Sled Pull 

30 Sec Active Hang 

Rest 5 Mins 

In 3 Teams 

20 Min Move 

100 ft Box Push 

200ft Farmers Carry 

30 Sec HS Hold

Friday 1stFebruary 

6 Min 

50 ft Walking Lunge 

50 ft Bear Crawl 

15 Ball Slam 

Emom 3 Burpees 

Every 4 Mins x 7 

Deadlift x 4

2 min AMRAP

5 Pull Ups 

10 Press Ups 

15 Squats  

In remaining time of 4 Mins 

Build deadlift 

In 3 Teams 

10 Mins Max Cals on AD

Every Time you come off the AD

10 Med Ball Cleans

Week 2 - P1

Monday 14thJan 

6 Min AMRAP 

10 Scap Pulls 

5 Beat Swings 

10 Power Bugs 

Gymnastics Complex -  

6 Sets - Rest As Needed 

Adv - 5 Pull Ups + 3 C2B + 2 MU

Int - 5 Pull Ups + 3 C2B + 2 V UP

Beg - 5 Band PU + 3 Eccen PU + 2 V Up

Run 200m - With KB or DB

20-15-10-5

Pull Ups 

KB or DB Snatch

Tuesday 15thJan 

EMOM 9 

1 - 12 KB SDHP + 10 Hollow Rocks 

2 - 16 Latteral Lunges 

3 - 10 Burpees Over KB 

Every 5 mins x 6 

Sumo Dead x 8 - Build Over Sets 

2 Min Amrap 

5 T2B+ 5 Push Up + 5 Squats

In remaining time Build Sumo DL

Wednesday 16thJan 

3 Rounds 

10 Cross Body RDL

20 Sec Russian Twist Hold + 10 Twists

Bear Crawl 100ft 

Row and Swing Ladder 

4-8-12-16-20

Plank Row 

Double KB Swing 

20 Mountain Climbers Between Sets

In Pairs 14 Mins 

I Go You Go 

Row 7-10 Cals 

10 Plate GTOH 

2 Wall Climbs

Thursday 17thJan 

3 x 

6 Kang Squat 

5 Single High Box Jump 

5 Seated Arnold Press ES

Every 4 Mins 

Back Squat 6x8

Aim is 70-72.5%

5 Strict See Saw KB Press +

5 Double Push Press 

In Teams of 4 

3 Sets 

12-15 Cal AD

+ 

100ft of Each 

Farmers Carry + FR Carry + OH Carry

Friday 18thJan

Go Every 3 Mins x 5

Run 200m 

3 Power Clean + 1 Front Squat

Then 

10 Min 

Min Macho Man 

3 Power Cleans + 3 Front Squats 

@ 70% of Above

100 Reverse Flies 

Every Break 

10 SA Ring Rows

Week 51 - Fun Time

Monday 17.12.18

.

To Be voted for by the 6am class! 

30’s in 30mins (pairs)

30 cal row

30 burpees

30 air squats

30 HR press ups

30 BJ overs

30 thrusters @50/30 - aim is unnroken

or 

30 Min Amrap 

 In Pairs

60 cal row

50 Wall Balls 

40 Power Cleans at 60/40

30 Burpees Over The Box 

20 Chest To Bar Pull ups

Tuesday 18.12.18

. 

10 Min EMOM 

5 Toes To Bar 

5 Burpee Bar Touch 

10 Air Squats 

Rest 3-5 Mins

15 mIn Skill Work 

Skin the cats 

Inversions 

Rest 3-5 Mins 

Every 2 MIns x 6

Alternate Between 

1 - Run 200m 

2 - Row 250m

Wednesday 19.12.18

. 

Kettlebell Work by Tom Bainbridge 

Tom will be guest coaching the 6am and 7am Class. He has recently completed his SFG Level 1 which is one of the toughest KB courses to get through and promotes and extremely high standard of coaching. Follow him at tomfkt on Instagram. 

Clean technique drills

Clean ladder

2, 3, 5, 2, 3, 5, 2, 3, 5 x2

10mins IGYG

3 Swings

3 Cleans

3 Squats 

3 Cleans

Thursday 20.12.18

. 

In 20 Mins Complete 

Clean ladder.

10@60/40

8@65/45

6@70/50

4@80/60

2@90/70

Between Each Set

12 Burpees Over The Bar

12 Goblet Squats

At the 20 min mark :-

10 Mins to find a max clean.

Friday 21.12.18

.

12 Days of Christmas 

 .

We will be opening up the numbers for this class and it will be a 6pm class only in the evening but normal classes in the morning and at lunch time. We shall aim to start the workout at 6.30pm after a warm up and have some drinks and mince pies after. Please do come down and bring in the festive period with everyone at the gym.

.

12 Hand Release push ups

11 Thrusters 40/20

10 KB Swings

9 OH Lunge Walk 20/10

8 Wall Balls

7 OH Squat 40/20

6 Pull ups

5 BOX JUMPS

4 Burpees please

3 Toes to bar or V-sit Ups

2 Deadlifts 

And a Wall Climb

Week 50 - Test Week

Monday 10.12.18

.

3 Rounds 

5 Kang Squats - Increase load

5 SL Step Ups 

10 Plank Reaches Each Side

.

Back Squat

20 Mins 

Build To a Heavy Single 

. 

Every 3 Mins x 5 

20 SDHP

10 Burpees Over the KB 

50 DU's

Tuesday 11.12.18

. 

6 Mins Work 

10 Half Kneeling KB Press EA 

30 Sec Side Plank ES 

5 Broad Jumps

. 

Floor Press

20 Mins 

Build To a Heavy Single 

.

12 Min Amrap 

100m FR carry - Partner 1

10 BJO              Partner 2

10 air squats

10 HSPU

(Partner carries on from previous)

Wednesday 12.12.18

. 

3 Rounds 

15 KB Swings 

15 Hollow Rocks 

5 Box Jump Overs 

. 

Deadlift

20 Mins 

Build To a Heavy Single 

. 

15 MIn EMOM

1 - 15-20 Cal Row 

2 - 15 Burpees 

3 – Rest

Thursday 13.12.18

. 

6 mins Work 

20 Shoulder Taps 

5 Kneeling Ball Slams ES

10 Behind The Neck Press 

. 

Strict Press 

10 Mins To A Heavy Single 

Rest 2 Mins 

Push Press 

10 Mins To A Heavy Single 

. 

4 Rounds 

30 Hollow Rocks 

20 KB Floor Press 

15 Strict Pull Ups

Friday 14.12.18

.

2 Rounds 

10 Front Rack Revers Lunges 

10 Side Plank Rotations ES

30 Front Rack Stretch EA

.

Front Squat

20 Mins 

Build To a Heavy Single 

.

7 Min EMOM

7 Thrusters 

7 Box Jumps

Week 49 - Build To Test

Monday 03.12.18

.

10 Min EMOM 

5 Pull Ups 

5 Press Ups 

10 KB Swings 

.

Floor Press

6 x 4

.

15 Min EMOM 

1 - 8-10 KB Hang Clean and Jerk 

2 - 10-15 Box Jump Overs 

3 - 10-15 Toes To Bar

Tuesday 04.12.18

. 

3 Rounds 

5 Barbell Reverse Lunges 

5 Back Squats 

10 Plank Reaches ES

. 

Back Squat

Heavy 2

. 

Cluster 1,1,1 x 3 - 10 sec rest

@82.5% of heavy 2

. 

3 Rounds

90 Sec Wall Squat

30 Secs Max Goblet Squats 

Rest 2 Mins Between Rounds 

. 

100 Sit Ups for time

Wednesday 05.12.18

. 

5 Mins 

5 Behind The Neck Strict Press 

30 Sec Bottom UP KB Hold ES

30 Sec Side Plank

. 

Strict + Push Press

2 + 4 

. 

In Pairs 

15 Min Row For Max Cals 

One person must row whilst the other completes 

2 Rounds 

2 Bar MU's 

4 Bar Touch Burpees

8 Double KB Snatch 

Swop after the 2 rounds

Thursday 06.12.18

. 

3 Rounds 

10 Cross Body RDL

10 Kneeling KB Press 

5 Box Jumps 

. 

Deadlift

Heavy 2

. 

Cluster 1,1,1 x 3 - 10 sec rest

@82.5% of heavy 2

. 

21-15-9

SA OH Lunge Each Arm 

42-30-18

Sit Ups 

Every 2 Mins 

50 Du's

Friday 07.12.18

.

5 Mins Turkish Get Ups 

Alternate Arms With No Break 

.

Front Squat 

Heavy 2

.

Cluster 1,1,1 x 3 - 10 sec rest

@82.5% of heavy 2

.

15 Min Time Cap 

5 Rounds

Run 200m 

18 Burpees Over The Box

Week 48 - Build To Test

Monday 26.11.18

. 

6 Mins Work 

10 Good Mornings - add load

10 Suitcase Deadlifts ES

20 Hollow Rocks 

. 

Deadlift

Heavy 3

. 

Cluster 2,2,2 x 3 - 15 sec rest

@80% of heavy 3

. 

In pairs (4 rounds each)

Row 30 cals each YGIO for time

These are hard out sets

Tuesday 27.11.18

.

3 Rounds 

20 Shoulder Taps 

30 Sec Handstand Hold 

30 Sec Side Plank ES

.

Strict + Push Press

3 + 6 

. 

Every 3 Mins by 5

20 Alternating KB/DB Snatch 

15 Toes To Bar 

10 Burpees Over The KB or DB

Wednesday 28.11.18

. 

6 Mins Work 

10 Latteral Goblet Lunges ES

3 KB Windmills ES

.

Front Squat 

Heavy 3

.

Cluster 2,2,2 x 3 - 15 sec rest

@80% of heavy 3

.

EMOM 15

1 - 60 DU

2- 22 Wallballs

3- 15 deadlifts @60/40 

Thursday 29.11.18

.

2 Rounds 

10 SL Glute Bridge Press

5 Strict Pull Ups 

15 Russian Twist 

.

Floor Press

5 x 6

.

x4

200m run

10 STOH 60/40

20 Bar Facing Burpees

Friday 30.11.18

.

3 Rounds 

5 Kang Squats - Add Load 

10 Strict Toes To Bar

.

Back Squat

Heavy 3

.

Cluster 2,2,2 x 3 - 15 sec rest

@80% of heavy 3

. 

In Teams of 3

3 Mins Per Station for max Reps 

1 - Airdyne

2 - Burpee Box Overs

3 - OH Lunges 

4 - Wall Climbs 

Winning team gets a Barbell Bar Each 

Week 47 - Build To Test

Monday 19.11.18

.

6 min work 

5 Sl Glute Bridge EL

30 Sec Side Plank 

10 Goblet Squats 

.

Back Squat

Heavy 4

.

Cluster 3,3,3 x 3 - 10 sec rest

@77.5% of heavy 4

. 

3 x 3 Min Amrap 

18 Sit Ups 

12 Farmers Lunges 

6 Burpees 

Tuesday 20.11.18

.

3 Rounds 

30 Sec Bottom Up KB Hold ES

10 Behind The Neck Press 

1 Min High Plank Hold 

.

Strict + Push Press

4 + 8 

. 

EMOM 20

1 - 5 Burpee Box Overs + 6- 10 Pull Ups  

2 - 12-15 Cal Row 

3 - 5 Burpee Box Overs + 6-10 HSPU

4 - 12-15 Cal AD

Wednesday 21.11.18

.

6 Mins Work 

5 Staggered Stance RDL EL - Add Load

5 Broad Jumps 

Run 100m 

.

Deadlift

Heavy 4

.

Cluster 3,3,3 x 3 - 10 sec rest

@77.5% of heavy 4

.

In Pairs 

50 Double KB Hang Clean Thrusters 

Every Break Run 200m 

Thursday 22.11.18

.

2 Rounds 

10 SA Glute Bridge Press 

10 SA Bent Over Row 

20 Side Plank Dips ES

.

Floor Press

4 x 8

.

3 x 

10 Ring Dips 

10 Press Ups 

50 Du's 

. 

3 x 

10 Bent Over Row 

5-10 Pull Ups 

Run 100m

Friday 23.11.18

.

6 Mins Work 

12 Goblet Latteral Lunges 

20 Hollow Rocks 

5 Burpees

.

Front Squat 

Heavy 4

.

Cluster 3,3,3 x 3 - 10 sec rest

@77.5% of heavy 4

.

12 Min Amrap 

16 DB or KB Alt Snatch 

8 Burpees Over The KB/DB

4 Bar Mu's or 8 Pulls Ups 

10 Cal Row/AD If you brake MU

Week 46 - De Load

Monday 12.11.18

.

6 Rounds 

1 Min on Each 

1 - 8-15 cal AD

2 - 6-10 Burpee Box Overs 

3 - 12-15 Cal Row 

4 - 20 KB Swings + 15 Sit Ups 

5 – Rest

Tuesday 13.11.18

.

x4

3 min row

30 rest

3 min amrap

3 clean and jerk 60/40

6t2b

30 rest

Wednesday 14.11.18

.

5 x 4 min rounds 

3 Min Work 1 Min Rest 

.

Buy In 

60 DU's

16 DB Step Overs

In Remaining Time 

Max Burpees Over The Bar

Thursday 15.11.18

.

In Pairs 

30 Min Amrap 

Run 200m

20 KB/DB Snatches  

200ft Box Push

Friday 16.11.18

.

7 Min Amrap 

27 Hang Power Cleans 50/35

27 Wall Balls 

54 DU's

Rest 2 Mins

6 Min Amrap 

21 Hang Power Cleans 50/30

21 Wall Balls 

42 Du's

Rest 2 Mins 

5 Min Amrap 

15 Hang Power Cleans 50/30

15 Wall Balls 

30 DU's

Week 45 - Cluster W5

Monday 05.11.18

.

6 Mins Work 

10 RDL

10 Hollow Rocks 

Run 100m 

.

Deadlift

Heavy 2

.

Cluster 1,1,1 x 3 - 15 sec rest

@80% of heavy 2

.

100 Clean and Jerk @ 40/25

Every Break 10 Box Jumps 

Every 3 Mins 10 Burpees

Tuesday 06.11.18

.

In Pairs 3 x 

10 Lying Med Ball Throw Each 

20 Russian Twists

5 Strict Pull Ups 

.

Floor Press

6 x 4

. 

EMOM 14

1 - 30-50 Du's

2 - 8-12 HSPU

.

100 Sit Ups For Time

Wednesday 07.11.18

.

5 Mins Movement

20 KB Swings 

5 Goblet Latteral Lunges ES

5 Empty Bar Front Squats

.

Front Squat 

Heavy 2

.

Cluster 1,1,1 x 3 - 15 sec rest

@80% of heavy 2

.

100 Toes To Bar

Every Break 10 Cal Row / AD / SKI Erg

Thursday 08.11.18

.

10-8-6-4-2

Strict Pull Up

Press Up 

Sit Ups Between Sets 

.

10-10-10-10-10

Barbell Bent Over Row

KB Floor Press

.

30-20-10

KB Swing

15-10-5

SA KB Thrusters Each Arm

Friday 09.11.18

.

7 Min Amrap 

Run 100m 

10 Ball Slams 

3 Wall Climbs 

.

30 Min AMRAP

I Go You Go 

Row 12 Cals 

12 KB Clean and Jerk 

Run 200m 

Your partner can start after the C and J

Week 44 - Cluster W4

Monday 29.10.18

.

2 x

40 Sec KB Arm Bar ES

20 Hollow Rocks 

10 Sl Glute Bridge EL

.

Floor Press

5 x 6

.

5 Rounds 

10 Double KB Deadlifts 

12 Toes To Bar 

16 KB Swings 

18 Press Ups

Tuesday 30.10.18

.

9 Min Emom 

3 Min 3 Clean Pulls 

3 Min 2 Power Cleans 

3 Min 2 Squat Cleans

.

Front Squat 

Heavy 3

.

Cluster 2,2,2 x 3 - 10 sec rest

@77.5% of heavy 3

.

For Time 15 Min TC

10-15-20 KB Thrusters

20-30-40 Pull Ups 

200-400-600m Run

Wednesday 31.10.18

.

3 x

10 Scap Pull Ups 

10 Scap Kneeling Press

30 Sec Handstand Hold

.

10-8-6-6-ME

Barbell Bent Over Row

10-10-10-10-10

Ring Dips

.

3 x

10 Arnold Press EA

50 Unbroken Du’s

If you brake 5 Burpee 

.

3 x

10 Doube KB Snatch 

50 Unbroken Du’s

If you brake 5 Burpee

Thursday 01.11.18

.

6 Min EMOM 

1 - 5 Kang Squats 

2 - 5 Box Jumps

.

Back Squat

Heavy 2

.

Cluster 1,1,1 x 3 - 10 sec rest

@80% of heavy 2

.

I Go You Go

10 Rounds 

Row 10 Cals 

10,12,14,16,18 etc Air Squats

Friday 02.11.18

.

5 Mins Work 

50ft Bottom Up KB Carry EA

100ft Bear Crawl 

.

Strict + Push Press

2 + 4 

.

18 Min EMOM

1 - 4 Burpee Box Overs + 3 Bar MU/6 Pull Ups 

2 - 4 Burpee Box Overs + 10 KB Snatch

3 - 4 Burpee Box Overs + 10 Toes To Bar 

Week 43 - Cluster W3

Monday 22.10.18

.

In Pairs - 7 min work 

Row 250m whilst parter completes

10 Goblet Squats - 100ft SA Carry 

.

Front Squat 

Heavy 4

.

Cluster 3,3,3 x 3 - 15 sec rest

@75% of heavy 4

.

In Pairs I Go You Go 

1 min on 1 min off x 6 each 

8 KB Snatch

4 Burpee Box Overs

Once the 6 are complete 

4 Mins Max Cal Row 

Pairs Score is 

total rounds and max cals

Tuesday 23.10.18

.

3 Rounds 

Row 12 Cals 

20 Hollow Rocks 

10 Back Extensions 

30 Sec Handstand hold 

.

For Quality 

100 Plank Support KB Row 

100 Deficit Press Ups 

.

Every 3 Mins Alternate Between 

1 - Run 200m 

2 - 50-75 Double Unders

.

Finsher 

In 2 Teams

10 Mins Max Cals Assault Bike 

Wednesday 24.10.18

.

5 Mins Movement

10 Strict T2B

5 Goblet Latteral Lunges ES

5 Empty Bar Back Squat

.

Back Squat

Heavy 3

.

Cluster 2,2,2 x 3 - 15 sec rest

@77.5% of heavy 4

.

24-21-18-15-12-9

Wall Balls 

Sit Ups 

Box Jump Overs

Thursday 25.10.18

.

3 x 

10 Plank Reaches ES

5 Drunken Spiders

30 Sec Side Plank ES

.

Strict + Push Press

3 + 6 

.

15-12-9

Power Cleans @60/40

Toes To Bar 

Rest 2 Mins 

9-12-15

STOH @60/40

Burpees Over The Bar

Friday 26.10.18

.

3 x 

10 Adductor Rock Backs EL

5 Staggered Stance RDL EL

5 Box jumps 

.

Deadlift

Heavy 3

.

Cluster 2,2,2 x 3 - 15 sec rest

@77.5% of heavy 3

.

In Pairs 

3 Rounds Each IGYG

While Partner Runs 200m 

1 - Max KB Swings 

2 - Max KB Taters

3 - Max KB Swings 

Week 42 - Cluster W2

Monday 15.10.18

.

3 x 

45 Sec KB Arm Bar 

15 Face Pulls 

Row 250m

.

8-8-6-6-4

Chin Up 

BW or Weighted 

10-10-10-10-10

Glute Bridge Floor Press 

.

3 Rounds

Run 200m 

25 Hollow Rocks 

. 

50-40-30-20-10

DU's 

25-20-15-10-5

Sit Ups 

Tuesday 16.10.18

.

6 MIn Amrap 

10 Wall Balls 

10 Side Plank Rotations ES

10 Back Extensions 

.

Back Squat

Heavy 4

.

Cluster 3,3,3 x 3 - 15 sec rest

@75% of heavy 4

.

In Pairs 

Row 1000m

Then 

200 Plate GTOH @20/10

*Every Swop Run 100m 

Then 

Row 1000m

Wednesday 17.10.18

. 

2 x 

5 Wall Climbs 

50ft Broad Jump 

.

Strict + Push Press

4 + 8 

.

2 rounds

5 TGU right arm

10 push press right arm

10 hang snatch right arm

5 TGU left arm

10 push press left arm

10 hang snatch left arm

.

50-75 Tricep Push Downs 

50-75 Barbell Curls 

Every Break 15 Burpees Over Bar

Thursday 18.10.18

.

Power Clean 

6 Min EMOM 

2,2,2,1,1,1

.

Deadlift

Heavy 4

.

Cluster 3,3,3 x 3 - 15 sec rest

@75% of heavy 4

.

3 rounds for time 

10 KB Walking Lunge 

10 KB RDL 

10 KB Walking Lunges

10 KB Goblet Squats 

Then 

Run 800m AFAP

Friday 19.10.18

.

10-8-6-4-2

Strict Pull Ups 

Press Ups 

.

Floor Press

4 x 8

. 

3 x 5 Min Amrap 

3 Bar Mu or 6 Pull Ups 

6 HSPU

40 Du's

At the 3mins Row 15 Cals 

Rest the remainder of the 5 mins 

Week 41 - Cluster W2

Monday 08.10.18

.

6 Min Amrap 

5 Kang Squats - add load

20 Robot Planks

.

Back Squat

Heavy 5

.

Cluster 4,4,4 x 3 @ - 15 sec rest

@72.5% of heavy 5 

.

12 Min AMRAP 

5-10 Strict Pull Ups 

10 RDL

20 Hollow Hold Flutter Kicks 

50 DU's 

Tuesday 09.10.18

.

2 x

10 SL Hip Bridge Press

3 Turkish Get Ups Each Arm 

.

Strict + Push Press

5 + 10 

.

3 Rounds 

18 Min TC

30 KB Hang Clean and Jerks 

30 Burpees 

30 Goblet Squats 

Wednesday 10.10.18

.

5 Min Amrap 

10 KB Swings 

5 Box Jumps 

10 Sit Ups 

.

Deadlift

Heavy 5 - Deadstop 

.

Cluster 4,4,4 x 3 - 15 sec rest

@72.5% of heavy 5 

.

16 Min EMOM 

Alternating Between 

1 - 

5 pull-ups

10 push-up

15 squats

2 - 

10 cal row

3-7 burpee over rower

Thursday 11.10.18

.

2 Rounds 

10 SA Push Press ES

15 Hollow Rocks 

30 Sec high tempo row

.

Floor Press

5x10

.

Move with purpose 

50ft Front Rack + OH Carry EA

20-18-16-14-10 Toes To Bar 

Once Complete 

50 HSPU for time 

Friday 12.10.18

.

6 Min Amrap 

20 SA Goblet Lat Lunge 

5 Burpee Broad Jumps 

.

Front Squat 

Heavy 5

.

Cluster 4,4,4 x 3 - 15 sec rest

@72.5% of heavy 5 

.

2 Rounds 

6 KB Split Squats EL

10 KB RDL 

6 Jumping Squats 

. 

3 Rounds 

100ft Box Push 

Run 200m 

Week 40 - De Load

Monday 01.10.18

.

30 min EMOM 

1 - 12-15 Cal Row

2 - 10 Thrusters @50/35

3 - 12 Toes To Bar 

Tuesday 02.10.18

.

0-15

Run 1 Mile 

75 Wall Balls 

30 Burpees Over Wall Ball 

.

15-25

In Teams of 3

KB Clean and Carry - 1 matt carry

Every Break in motion 

The people not working complete 2 Burpees

.

25-40

Run 1 Mile 

75 Wall Balls 

30 Burpees Over Wall Ball 

Wednesday 03.10.18

.

In Teams of 3

10km Row 

One person must be doing a 200m Carry At All Times 

What you carry will be given to you before you start.

Thursday 04.10.18

.

5 Min Amrap 

10 Shoulder Taps 

5 Ring Rows 

10 Sit Ups 

.

5 Rounds for Quality 

10 KB Floor Press 

10 Strict Pull Ups or 12 KB Bent Over row 

10 Ring Dips or Box Dips 

10 KB Close Grip Bicep Curls 

.

Then Into 

3 Rounds 

Run 200m 

30 Sec HS Hold 

10 Strict Toes To Bar 

Friday 05.10.18

.

In Pairs 

10 EMOM

10 Burpee Box Overs

Partner Deadlift Hold

Swop after every 10 burpee box overs.

.

10 Min Amrap 

100ft Box Push 

100 Ft Front Rack Carry 

.

10 EMOM

10 Burpee Box Overs

Partner Deadlift Hold

Week 39 - Cluster

Monday 24.09.18

.

2 x 5 Barbell RDL

25ft Plank Walk 

25ft Broad Jump

.

6 Min EMOM 

3,3,2,2,1,1,Power Clean

Buid Load

.

Deadlift

Heavy 2

.

Cluster 1,1,1 x 3 - 15 sec rest

@77.5% of heavy 2

.

50 Front Rack Lunges 

50 Sit Ups 

50 Farmers Lunges 

.

Every Break on the lunges 3 burpees

Tuesday 25.09.18

.

6 Min Amrap 

30 Sec KB Arm Bar 

50ft Walking Lunge 

50ft Bear Crawl 

.

Floor Press

6 x 4

.

Between Sets 5 Rotation Slams ES

.

15 Min EMOM 

8 KB Hang Clean and Jerk 

7 Burpees

Wednesday 26.09.18

.

3 x 5 Staggered Stance Good Morning 

10 Cross Body Kneeling Twist 

5 KB Latteral Lunge EL

.

Front Squat 

Heavy 2

.

Cluster 1,1,1 x 3 - 15 sec rest

@77.5% of heavy 2

.

21-15-9

KB Thrusters 

Box Jump Overs 

Run 200m 

Thursday 27.09.18

.

10 Scap Pull

10 Scap Kneeling Press

10 KB Shrug

30 Sec Sl Hip Bridge Hold EL

.

10-8-6-6-ME

Barbell Bent Over Row - Add Load Over Sets

10-10-10-10-10

Hand Stand Push Ups

.

3 x

6 Bar Mu's or 10-12 Pull ups 

50 Unbroken Du’s

If you brake 10 cal row 

.

3 x

10 KB or DB Snatch EA

50 Unbroken Du’s

If you brake 10 cal row 

Friday 28.09.18

.

EMOM 6

High Hang Snatch 

Hang Snatch 

Snatch Balance 

.

Build To a Heavy/Technical for the day

Hang Snatch

Snatch

Over Head Squat 

.

15 Min Amrap 

12 Barbell Front Rack Lunge 

20 Hollow Rocks 

Row 12-15 Cals 

Week 38 - Cluster

Monday 16.09.18

.

100ft OH KB Carry EA

10 Inch Worms 

20 Glute Bridge 

.

Floor Press5 x 6

.

Between Sets 20 BW Russian Twists 

.

In Pairs I Go You Go 

Run 100m 

9 KB Deadlifts 

6 KB Cleans 

3 KB STOH

Aim is unbroken sets 

Tuesday 17.09.18

.

2 x 

50 ft Front Rack Lunge EA

45 Sec Shoulder Opener

45 Sec High Plank 

.

Front Squat Heavy 3

.

Cluster 2,2,2 x 3 - 15 sec rest@75%

.

12 Min Amrap 

14 KB SDHP 

12 Chest To Bar or 10 Pulls Ups 

10 Ring Dips / Press Ups 

8 Burpees Over The Bar

25 Du's Every Break the Pull Ups or Dips 

Wednesday 18.09.18

.

EMOM 6

Hang Snatch 

Snatch Balance

OHS

.

Build To a Heavy/Technical

3 Pos Snatch

High Hang Snatch

Hang Snatch

Snatch

.

3 x 

20 KB See Saw Row 

20 KB Alternating Floor Press

20 Sit Ups

.

3 x

15 Ring Row 

15 Press Ups 

15 Back Extensions 

Thursday 19.09.18

.

5 Mins Movement

10 Strict T2B

5 High Step Up ES

5 Empty Bar Back Squat

.

Back Squat - Heavy 2

.

Cluster 1,1,1 x 3 - 15 sec rest@77.5% of heavy 2

.

3 x 

8 Each Leg Barbell Reverse Lunges

8 KB RDL 

20 Hollow Rocks 

Run 200m Steady Pace 

Friday 20.09.18

.

6 Mins Turkish Get Ups 

Every 90 secs 5 Burpees

.

Go Every 2 Mins 

Strict + Push Press

2 + 4

.

Every 2 Mins x 5 Sets 

1 - 3 Hang Cleans - Build Load 

2 - 10 Toes To Bar + 50 Du's + Amrap HSPU

Week 37 - Cluster

Monday 10.09.18

.

2 x 

10 SA 1 1/4 Front Rack Squats ES

20 Back Extensions 

Run 200m 

.

Front Squat 

12 Mins To Find A Heavy 4

Cluster 3,3,3 x 3 - 10 sec rest

@ 75% of Heavy 3

.

12 Min Amrap 

16 DB or KB Alt Snatch 

8 Burpees Over The KB/DB

4 Bar Mu's or 8 Pulls Ups 

10 Cal Row If you brake MU

Tuesday 11.09.18

.

2 x 

12 Seated Band Row + 12 OH Ext Rot

45 Second KB Arm Bar 

30 Sec High Plank Hold 

.

Chin Ups 

10-8-6-6-ME

Load if possible 

Ring Dips or Box Dips 

10-10-10-10-10

.

3 x 

12 Barbell Roll Outs 

40 Unbroken Du's

.

3 x 

100ft Front Rack Carry 

10-15 Cal Row/Bike/Ski Erg 

.

3 x 

20 Hollow Rocks 

40 Unbroken Du's 

Wednesday 12.09.18

.

6 Min Amrap 

10 Wall Squats 

10 RDL

5 Broad Jumps 

.

Back Squat

12 Mins To Find A Heavy 3

.

Cluster 2,2,2 x 3 - 10 sec rest

@ 75% of Heavy 3

.

50 Thrusters @ 40/25

Every Break 

5 Burpees To Target

100 Sit Ups 

Every Break 

5 Burpees To Target

Thursday 13.09.18

.

2 x 

30 Sec HS Hold 

20 Banded Oysters ES

30 Sec Lat Stretch EA

.

Strict + Push Press

3 + 6 

.

EMOM 15

1 - 10 Alternating Leg Raises 

2 - 20 KB Swings 

3 - 6-10 High Box Jumps 

Friday 14.09.18

.

6 Min Amrap 

10 SA KB Cleans ES

10 Reverse Lunges ES

.

Deadlift

12 Mins To Find A Heavy 3

Deadstop reps 

.

Cluster 2,2,2 x 3 - 10 sec rest

@ 75% of Heavy 3

.

4 Rounds for form 

10 Front Foot Raised Lunges EL 

Dual Front Rack Hold 30 Secs 

Dual OH Hold 30 Seconds 

Row 100m FAFP

Week 36 - Cluster

Monday 03/09/18 

2 x

10 Scap Pull 

10 Scap Kneeling Press 

10 KB Shrug 

30 Sec Sl Hip Bridge Hold EL 

10-8-6-6-ME

Barbell Bent Over Row  

KB Floor Press

Add Load Over Sets 

3 x 

10 Arnold Press 

50 Unbroken Du’s 

If you brake 5 Burpee Pull Ups 

3 x 

10 SDHP 

50 Unbroken Du’s 

If you brake 5 Burpee Pull Ups 

Tuesday 04/09/18 

2 x 

6 Kang Squat 

20 X Band Walks R/L

10 Back Extensions - 2 Sec Pause

Back Squat 

12 Mins to find Heavy 4 for the day 

Rest 2 Mins 

Cluster 3,3,3 x 3 - 15 sec rest

@72.5% of Heavy 4

27-21-15-9

KB Goblet Lunge - OH If You Can 

Toes To bar 

12-15 Cal Row Between Sets 

Wednesday 05/09/18 

6 in Amrap 

2 Wall Climbs 

6 Box Jump Overs 

12 Sit Ups 

5 x 

Strict Press + Push Press

4 + 8 

5-4-3-2-1 Turkish Get Ups R and L

Between Each Set 

5 Bar Mu’s / 8-10 Chest To Bar Pull Ups 

10 RDL 

Thursday 06/09/18 

6 Min Amrap 

5 Suitcase Deadlift EA

5 Burpee Broad Jumps 

10 Side Plank Dips ES

Deadlift 

12 Mins to find Heavy 4 for the day 

Rest 2 Mins 

Cluster 3,3,3 x 3 - 15 sec rest

@72.5% of Heavy 4

3 x 2 Min Amrap 

10 Wall Balls 

5 Burpees 

2 Min rest between AMRAPS

Friday 07/09/18 

3 x 

5 Slow Press Ups 

10 Shoulder Taps 

5 Strict Pull Ups 

Floor Press 

5x8

Build to a heavy for the day

9 Min Ladder

2-4-6-8-10 …….

4-8-12-16-20……..

Power Cleans @ 70/50

Pull Ups 

Week 35 - Cluster

Monday 27th August

Bank Holiday - Closed

Tueday 28th August 

5 Mins Movement

10 Strict T2B

5 High Step Up ES

5 Empty Bar Back Squat

In 12 Mins Back Squat

Heavy 5

Rest 2 Mins 

Every 3 mins x 3

Cluster 4,4,4 - 15 sec rest between 4's

@70% of Heavy 5

12 Min Amrap 

10 HSPU 

5-10 Strict Pull Ups 

10 KB Front Rack Lunges 

50 Du's 

Grind it out. 

Wednesday 29th August 

EMOM 6

BHN Push Press 

Snatch Balance 

High Hang 

Strict + Push Press

5 x 5 + 10 - As one large set - 15 reps total 

Rest 2 Mins 

Superset x 3

10 Ring Dips or Press Ups 

10 Barbell Glute Bridges

EMOM 15

1 - 10-15 Toes To Bar 

2 - 20 Russian Twists - Body weight and controlled 

3 - 15 Heavy KB swings 

Thursday 30th August 

6 Min Emom 

3 Power Cleans 

Increase Load Over Sets 

In 12 MIns Deadlift

Heavy 5 - Deadstop (no touch and go reps but keep hold of the bar) 

Rest 2 Mins 

Every 3 mins x 3

Cluster 4,4,4 - 15 sec rest between 4's

@70% of Heavy 5

Superset 3 x 

10 KB Step Ups EL

20 Hollow Rocks - Unbroken

Superset x 3 

20 Wall Balls - unbroken

30 Sec Side Plank Band Pull ES

Friday 31st August 

Bear Crawl + Wall Climb 

4 Lengths Bear Crawl 

8 Wall Climbs 

Floor Press

5 x 10 

Find a heavy 10 for the day 

Rest 2 Mins 

5 Rounds

10-15 Window Wipers 

2 Turkish Get Ups EA

10 Chin Ups 

Rest 2 Mins When Finished Then Complete 

30 Hanging Hip Taps 

50 Sit Ups 

50 Back Extensions 

Week 34 - De Load

Monday 20.08.18

6 Min Amrap 

5 High Step Ups EL

10 Hollow Rocks 

5 Burpees 

In 3 Teams 

17 Min Amrap 

1000ft Box Push 

600m Farmers Carry 

60 Burpees Over The Box

Rest 3 Mins 

3 Wheels 

In your 3 teams 

5 mins per stattion for max cals 

AD Bike 

Row 

Ski Erg

Winning Team gets a Barbells Bar Each 

Tuesday 21.08.18

In Pairs 

Row 5km 

Every 2 Mins 

100ft OH KB Carry 

Winning Pairs Gets a Nocco Each 

Wednesday 22.08.18

In Pairs 

0-10

75 cal row buy-in

remaining time amrap

20 KB Swings

20 Box Jump Overs

10-20

75 cal row buy-in

remaining time amrap

10 Clean and Jerk @60/40

30 Wall balls

20-30 

75 cal buy-in 

remaining time amrap 

100 Du's 

30 HSPU 

Winning Team gets a hug from Chase 

Thursday 23.08.18

Run 1 Mile 

50 Slam Balls 

Run 1 mile 

2-4-6-8-10-12-14-18 etc 

KB Complex 

KB Swings 

Goblet Squat + KB Curl 

Bent Over Row 

50 Ft Front Rack Carry 

22 Mins Work Time 

Complete As Much As You Can 

Most Reps Gets a Free T-shirt or Vest 

Friday 24.08.18

12 Min Emom 

1 - 10 KB Farmers Lunge

2 - 30-50 Du's

Rest 2 Mins 

12 Min EMOM 

1 - Run 200m 

2 - 10-14 Burpees

Rest 2 Mins 

12 Min Emom 

1 - 10 KB Farmers Lunge

2 - 30-50 Du's

If you complete every round of Du's Unbroken you get a free bag of coffee.