Week 13 - 2018

Monday 03/26/18

Specific Movement Prep

18.5

3-6-9-12-15-18-21 etc

Thrusters @45/30

Chest To Bar Pull Ups

Scaled

Thrusters @30/20

Chin Over Bar Jumping Pull Ups 

Tuesday 03/27/18

8 Min Amrap -

1 Wall Climb

50 ft Bear Crawl

5-10 Beat Swings

EMOM 21

1 - 8-10 Toes To Bar

2 - 8-10 HSPU

3 - 9-12 Cal Row

In pairs - 11 Min Amrap

I Go You Go

30 Du's

5 Burpee Box Overs 

Wednesday 03/28/18

6 min Amrap

10 KB Cossack Squats

10 Side Plank Rotations ES - Weighted

5 Broad Jumps

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

In Pairs

10 Rounds Each

Lateral Cone Sprint Drill

Burpee

Slam Ball Throw

This will make sense when explained!! 

Thursday 03/29/18

Run 400m

40 Burpees Over The Bar

Run 200m

40 Shoulder To Overhead @40/25

Run 200m

40 Alternating KB Snatch

Run 200m

40 Toes To Bar

Run 200m

40 Front Squats @40/25

Run 200m

40 Burpees Over The Bar

Run 400m

36 Min Time Cap 

Friday 03/30/18

3 x

6 Reverse Lunges

6 Concentric Only Jump Squats

10 Hollow Rocks

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

For Time

100 Lunges

100 Sit Ups

100 Reverse Lunges 

Week 12 - 2018

Monday 03/19/18

Specific Movement Prep

18.4

In 9 MIns

Dianne

21-15-9

Deadlifts

Hand Stand Push Ups

Then

21-15-9

Deadlifts

50ft Handstand Walks 

Tuesday 03/20/18

Min 0-10

3 Rounds

Run 400

15 Clean @60/50

15 Pull Ups

MIn 10-20

4 Rounds

Row 250

12 Front Squat @50/40

12 Toes To Bar

MIn 24-36

5 Rounds

30 DU's

9 Thrusters @40/30

9 Burpees Over The Bar

Wednesday 03/21/18

6 Min Amrap

12 Reverse Goblet KB Lunges

2 Plank Traverse

12 KB Swings

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

10 MIn Amrap

10 Farmers KB Step Up

50ft Box Push

Run 100m

3 x

30 Sec Side Stat Plank ES

10 Slam Balls 

Thursday 03/22/18

3 x

3 Position Clean

High Hang, Hang, Mid Shin.

Add Load over sets

Every 2 Mins x 6

Increase Load Over Sets

1 Power Clean + 1 Clean + 1 Jerk

EMOM 7

1 Power Clean + 1 Clean + 1 Jerk

@ last weight from complex

Every 2 mins x 6

Alternating Between

1 -

10 Burpees Over The Bar

10 Toes To Bar

2 -

50 Du's

12-15 HSPU 

Friday 03/23/18

3 x

10 Side Plank Band Pull ES

10 KB Snatch EA

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

Tabata

1 - Plyo Lunges

Run 200m 

2 - KB Swings

Run 200m

3 - Sit Ups 

Run 200m

Week 11 - 2018

Monday 03/12/18

Specific Movement Prep

18.3

In 14 mins

Complete 2 Rounds

100 Double Unders

20 OH Squats

100 Double Unders

12 Ring Muscle Ups

100 Double Unders

20 DB Snatch

100 Double Unders

12 Bar Muscle Ups

Scaling options will be given. 

Tuesday 03/13/18

Every 2 Mins x 6 Sets

1 - Row 18/15 Cals + 10 Burpees Over Rower

2 - Run 200m + 12 KB Snatch

3 - 50 Du's + 1 Round Of Cindy

Wednesday 03/14/18

3 x

5 Good Mornings

10 Reverse Lunges

30 Sec Side Plank Rotations ES

Add Load Over Sets

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

12 min amrap

10 Front Rack Step Ups Each Leg

10 KB RDL

10 Toes To Bar

3 Min Amrap

6 KB Swings

6 Burpees

Thursday 03/15/18

6 Min Amrap

30 sec KB armbar

10 KB Floor Press

10 Hollow Rocks

Push Press

Every 30 Secs x 10

3 Push Press

Rest 2 Mins

Every 30 Secs x 10

3 Push Jerk

12 Min TC

5 Rounds AFAP

Run 100m

8-12 HSPU or 3 Wall Climbs

Into 5 Rounds

Run 100m

10 Box Jump Overs

Friday 03/16/18

3 x

6 Kang Squats

6 Box Jumps

6 Burpees

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

9 Min Amrap

5 Power Cleans

5 Front Squats

10 Burpees Over the Bar

3 x

20 Banded Mountain Climbers

20 Russian Twists

Week 10 - 2018

Monday 03/05/18

Specific Movement Prep

18.2A and 18.2B

In 12 Mins

Complete

1,2,3,4,5,6,7,8,9,10

DB Squat @22.5/15kg

Burpee Over Bar

In the remaining time

1 RM Clean 

Tuesday 03/06/18

3 x

50ft Bottom Up KB Walk EA

20 Shoulder Taps

6 Sets Increasing Load

2 Strict press

2 Push Press

2 Push Jerk

The focus is the push jerk for technique

3 rounds

6 KB Arnold Press EA

6 Bent Over Row EA

12 Toes To Bar

In Pairs

EMOM 12

9/7 Cal Row

AMRAP Ball Slam

Swop each min 

Wednesday 03/07/18

6 Min Amrap

10 OH Squats

10 PVC Pipe Back Extensions

5 Burpees

Back Squat - Week 6

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

3 x

10 SA KB Front Rack Squat EL

10 Side Plank Rotations ES

Rest 2-3 Mins

3 Rounds

50 Du's

30 Sit Ups

15 Burpees

Thursday 03/08/18

Every minute, on the minute, for 30 minutes:

Minute 1 –

4 Burpee Box Jump-Overs

8 Chest-to-Bar Pull-Ups

Minute 2 –

4 Burpee Box Jump-Overs

6-10 Handstand Push-Ups

Minute 3 –

4 Burpee Box Jump-Overs

10 Wall Balls

Friday 03/09/18

6 Min Amrap

10 KB swings

5 Press Up Lateral Plank Travel

Deadlift - Week 7

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

3 x

10 SL RDL - Add Load from week 8

20-25 Unbroken Hollow Rocks

Tabata

1 - Jumping Lunges 

2 - KB Swings 

Week 9 - 2018

Monday 26/03/18

Specific Movement Prep

18.1

20 min amrap

8 Toes To Bar

10 DB Hang Clean and Jerk @15/22.5

Row 12/14 Cal

Age categories and scaling options will be given. 

Tuesday 27/02/18

7 Min Amrap

7 Goblet Squats

9 Ring Rows

11 Hollow Rocks

For Time: 2 x - 30 Min TC

200 Meter Run

21 Front Squats

21 Pull Ups

21 Burpee Box Jumps Overs

200 Meter Run

15 Front Squats

15 Pull Ups

15 Burpee Box Jumps Overs

200 Meter Run

9 Front Squats

9 Pull Ups

9 Burpee Box Jumps Overs

Cool Down

2 min per side

Couch Stretch

Lat Stretch 

Wednesday 28/02/18

3 x

6 Good Mornings

12 SA OH KB Lunge EL

Deadlift - Week 7

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

3 Rounds

10 Double KB Bent Over Row

10 Barbell Glute Bridge

Rest 2 Mins

30 Secs On 30 Secs Off x 4

Chin Over Bar Hold

Rest 2 Mins

EMOM 6

1 - 60 sec high plank

2 - 10 Hollow Rocks 

Thursday 01/03/18

8 Min Amrap

4 KB Bent Over Row

4 Kb Clean

4 KB Push Press

4 KB Reverse Lunge

Run 100m

Push Press

Every 30 Secs x 10

2 Push Press

Rest 2 Mins

Every 30 Secs x 10

2 Push Jerk

Add 2.5-5kg from last time. Week 6

5 Rounds for time

15 KB Swings

30 Sit Ups

60 Du's 

Friday 02/03/18

3 x

6 Kang Squats

6 Box Jumps

10 Hollow Rocks

Back Squat - Week 6

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

5 Rounds

Run 200m

20 Lunges

Add 10 Squats Each Round 

Week 8 - 2018

Monday 02/19/18

35 Min Amrap

100 Du's

75 Wall Balls

50 Box Jump Overs

25 Toes To Bar

50 Burpee

25 Pull Ups

50 Box Jump Over

75 Wall Balls

100 Du's 

Tuesday 20/02/18

7 Min Amrap

30 Sec Side plank rotations ES

10 SL Glute Bridge

2 Bottom up TGU

6 Rounds

10 Double KB Cleans

10 Double KB Push Press

100ft Front Rack Carry

Run 400m

Rest 1 min

Run 200m

Rest 1 min

Run 400m

Rest 1 min

Run 200m

Wednesday 21/02/18

6 Min Amrap

50 ft Bear crawl

50 ft Broad jump

10 KB Swings

Deadlift - Week 7

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

3 x

10 B SL RDL

15-20 Unbroken Hollow Rocks

In Pairs

One works one rests 2 sets each

Row

1 - 50 Sec on 10 Sec off

2 - 45 sec on 15 sec off

3 - 30 sec on 30 sec off 

Thursday 22/02/18

2 x

4 Min Amrap

9 Thrusters

20 Du's

3 Min Max Distance Row

Rest 3 MIns

4 Min Amrap

9 Power Cleans

20 Du's

3 Mins Max Distance Row

Rest 3 mins

Friday 23/02/18

3 x

10 OH Squats

10 Hollow Rocks

Back Squat - Week 6

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

10 min Cindy

5 Pull Ups

10 Press Ups

15 Squats

or

10 Min Mary

5 HSPU

10 Pistols

15 Pull Ups 

Week 7 - 2018

Monday 12/02/18

6 Min Work

5 SL RDL - add load over sets

10 X Band Walks R and L

10 Hollow Rocks

Deadlift - Week 6

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

12 Mins to Complete 4 Rounds

20 KB Swings

10 KB Push Press R

10 KB Push Press L

15 T2B or 15 V Ups

3 Rounds

12 Russian Twists

12 PVC Pipe Back Ext

Tuesday 13/02/18

6 min Windows Alternate Between x 3 each

1 -

Row 500m

30 Du's

20 Thrusters @ Empty Bar

20 Burpee Bar Touch

2 -

2 Rounds

Run 200m

20 KB swings

10 Pull Ups 

Wednesday 14/02/18

3 x

10 Lateral Goblet Lunges

30Sec HS Hold

50 Ft Broad Jump

Back Squat - Week 6

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

OR

1x10 @ 20RM weight

3 x 10 @ 80% of above

12 Min AMRAP

12 KB Farmers Reverse Lunge

100ft Box Push - Sprint these

Rest 2 Mins

3 Rounds

30 Sec Side Plank R

30 Sec Side Plank L

Aim is to not break for the entire 3 rounds. 

Thursday 15/02/18

5 Mins

TGU

Do not let the KB hit the floor

2 Sec pause in each position

5 Sets - Go every 2.30

Build Load Over Sets

2 Strict Press

3 Push Press

3 Rounds

12 SA Arnold Press

15-20 Unbroken Hollow Rocks

In Pairs

12 MIns

80 Burpees Over The Rower

In Remaining TIme Max Cal Row

Score Is Cals Rowed 

Friday 16/02/18

3 x

2 Double KB Cleans

2 Double KB Push Press

6 Front Rack Lunges

In 14 Mins Build to a Heavy

2 Touch and Go Clean

1 Jerk

Then

In 14 Mins

10-8-6-4-2

Power Cleans - increase load

2-4-6-8-10

Chest To Bar Pull Ups

or Bar Mu's

Rest 3 Mins

Every 2 Mins x 3

Run 200m

AFAFP

Week 6 - 2018

Monday 05/02/18

6 Min Work

25 FT OH Lunge EA

10 KB swings

5 Burpee Vertical Jump

Back Squat - Week 5

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

1 Round For Time

21-15-9

Row For Cals

HSPU or Hand Release Press Ups

Do Not Hold Back 

Tuesday 06/02/18

Every 2 Mins x 10

1 - Run 300m

2 - 16 Alt KB Snatch + 16 Box Jump

3 - Row 400m

4 - 50 Du's + 30 Sit Ups / 15 Toes To Bar 

Wednesday 07/02/18

Ladder Drills

Wall Climb Travel

Depth Jumps

In 15 Mins

Build To max Complex

2 Cleans + 2 Front Squats + 1 Jerk

Aim for more than you hit last week. 

In Pairs - 10 Rounds

3 Clean and Jerk

6 Chest To Bar Pull Ups

9 Burpees Over The Bar

5 Rounds Each - 1 Works One Rests 

Thursday 08/02/18

6 mins work

10 Good Mornings

10 Weighted Sit Ups or Toes To Bar

10 Jumping Lunges

Deadlift - Week 5

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week - Week 5

15 Min EMOM

1 - 45 Sec Plank

2 - 15 Ball Slams

3 - 15 Russian Twists 

Friday 09/02/18

3 x

50ft Bottom Up KB Carry

1 KB Bottom Up TGU

10 Glute Bridges

Push Press

Every 30 Secs x 10

2 Push Press @ 72.5%

Rest 2 Mins

Every 30 Secs x 10

2 Push Jerk @72.5%

3 x 3 min Windows

90 Sec Rest Between

20 GTOH @ 20/15

20 OH Lunge @20/15

Run 200m

Earn more rest by moving fast

Week 5 -2018

Monday 29/01/18

9 Min EMOM

1 - 12 Kb Swings + 5 Burpees

2 - 10 Box Jumps

3 - 12 Hollow Rocks

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

If you fail (form or weight) Record Number

Next week you start 10 RM

3 Rounds

10 Double KB Bent Over Row

10 Barbell Glute Bridge

Rest 2 Mins

30 Secs On 30 Secs Off x 4

Chin Over Bar Hold

Rest 2 Mins

EMOM 6

1 - 40 Sec Side Plank Pulse R

2 - 40 Sec Side Plank Pulse L

3 - 40 Sec Hollow Hold 

Tuesday 30/01/18

28 Min Amrap

Odd Rounds

Run 200m

12 Double KB Push Press

12 Burpees Box Overs

Even Rounds

50 DU's

12 Toes To Bar

12 Burpees Box Overs

At the 28 Min Mark 

Wednesday 31/01/18

9 Min EMOM

1 - 20 Sec Side Star Plank ES

2 - 10 Cossack Lunge

3 - 5 Broad Jumps - 2 sec pause when you land

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

If you fail (form or weight) Record Number

Next week you start 10 RM

10 Min Amrap

14 Front Rack KB Lunge

3 Wall Climbs or 12 HSPU

Rest 2 mins

30 sec on 30 sec off x 4

KB Dragon Fly 

Thursday 02/01/18

4 intervals, alternating between 1 and 2

1-

6-minute AMRAP

15 – 12 – 9 Deadlift @ 85/55

30 Double unders

15 – 12 – 9 Chest to bar pull up

30 Double unders

Rest 3 to 5-minutes between 1 and 2

2 -

6-minute window

50/40 Cal Row

40 Wall ball

Max rep burpees

Friday 02/02/18

Barbell Warm Up 

Every 2 Mins x 6

Increase Load Over Sets

2 Cleans + 2 Front Squats + 1 Jerk

EMOM 5

1 Clean + 1 Front Squat + 1 Jerk

@ last weight from complex

In 2 Teams For Max Reps/Cals

Alternate 1 Min Rounds

1 - Cal Bike

2 - Cal Row

3 - KB Thrusters 

Week 4 - 2018

Monday 22/01/18

5 Min Amrap

10 KB Cleans + 50ft Rack Carry

Swop Arms Every 50ft

Every 2 Mins

Increase Load Over Sets

5 Cleans + 1 Front Squat

4 Cleans + 2 Front Squats

3 Cleans + 3 Front Squats

2 Cleans + 4 Front Squats

1 Clean + 5 Front Squats

EMOM 5

1 Clean + 1 Front Squat

@ last weight from complex

7 Min Burpee Bar Touch

EMOM 25 Du's 

Tuesday 23/01/18

3 x

6 Kang Squats - increase load

10 Hollow Rocks

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

5 Rounds - Use Heavy KB's

14 Farmers Carry Lunge

7 KB Deadlifts

Don't break between lunges and deadlifts

Then

150 Sit Ups AFAP 

Wednesday 24/01/18

In Pairs - in 10 Mins

Row 2000m

15 Min EMOM - Individual

Minute 1: 10 Over Box KB Carries

Minute 2: 15 Wall Ball Shots

Minute 3: 20 Double Unders + 8 Toes-to-Bar

In Pairs - in 10 Mins

Row 2000m

The aim is to beat your first 2km time.

Don't go easy on the first row. 

Thursday 25/01/18

6 Mins Work

8 SA Half Kneeling KB Press

5 Box Pistols Each Leg

5 Rounds Each Arm

5 Turkish Get Ups

10 KB Floor Press

Between Each Set

Choose One

Row 25

Run 400m

Bike 25 Cals

Ski Erg 25 Cals

2 Rounds

50 Air Squats

25 HSPU

50 Du's 

Friday 26/01/18

3 x

15 KB Swings

12 Goblet Squats

50ft SA Overhead Carry Each Arm

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week

21-15-9

KB/DB Snatch

Burpees over DB or KB

Rest 3 Mins

3 Rounds

30 Sec Side Star Plank

30 Sec Plank

30 Sec Side Star Plank

Aim is Unbroken 

Week 3 - 2018

Monday 15/01/18

EMOM 12

1 - 15 KB Swings

2 - 12 Plate Loaded Dead Bugs

3 - 12-15 Cal Row

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5-10kg from last week 

For Time

4 Rounds

9 Toes To Bar

12 Alt KB Snatches

15 Burpee Box Overs

Rest 1 Min Between Rounds

These Are Sprints

Tuesday 16/01/18

5 Rounds

1- 1 Min Plank

2 - 10 Hollow Rocks

Rest 30 Sec Between Rounds

8 x Alternating Between

1 -

15 Sec Max Effort Row

45 Sec 1 Double KB Clean 6 ft Rack Carry

2 -

15 Sec Max Burpees

45 Sec 1 Double KB Clean 6 ft Rack Carry

Rest one min between rounds

In Pairs

Complete 40 Wall Climbs

Split Work as Needed

Wednesday 17/01/18

3 x

12 Lateral Front Rack Box Step Overs

12 Ball Slams

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

Add 5kg from last week 

6 MIn Amrap

10 Front Squats @40/25

6 Chest To Bar Pull Ups

Rest 2 Mins

6 Min Amrap

15 KB Swings

6 HSPU 

Thursday 18/01/18

3 x

30 Sec KB Arm Bar

Into 5 Half TGU

10 Glute Bridges

Push Press

Every 30 Secs x 10

2 Push Press @ 70%

Rest 2 Mins

Every 30 Secs x 10

2 Push Jerk @70%

2 Rounds

50 DU's

25 Press Ups

50 Sit Ups

50 Du's

Rest 3 Mins Between Rounds 

Friday 19/01/18

4 Rounds Each

In Pairs Working For Total Cals and Reps

1 MIn Row For Cals

1 Min Max KB Deadlifts

1 Min Rest

Follow Each Other Round

Rest 4 Mins

4 Rounds Each

In Pairs Working For Total Cals and Reps

1 MIn Row For Cals

1 Min Max KB Thrusters

1 Min Rest

Follow Each Other Round

Week 2 - 2018

Monday 08/01/18 

6 Mins Movement

10 Reverse KB Gob Lunge

30 Sec Side Start Plank ES

Back Squat

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

3 x

10 KB Rotation RDL

20 Hollow Rocks

Steady State 10 Mins

50 Du's

10 Down Ups

10 Pull Ups / 5 Mu's (Bar or Ring)

Tuesday 09/01/18

Barbell Warm Up

In 8 Mins

Power Cleans x 3

2 sec pause at the knee

Reload the bar

In 8 Mins

Squat Cleans x 2

2 Sec Pause at the knee

Rest 2 mins

EMOM 6

1 Squat Clean at 70% Above

2 Sec Pause at knee

In Teams - In 12 Mins

Max Cal

Assault Bike and Row

Split team evenly between the two.

Rotate as needed

Go HARD

Wednesday 10/01/18 

EMOM 40

1 - Row 12/15 Cals

2 - 12-15 Burpees

3 - Run 200m

4 - Rest 

Thursday 11/01/18

3 x

10 Good Mornings

50ft Spider Man Lunge

Deadlift

2 x 5 @40%

1 x 20 @ 50%

3 x 10 @ 50%

3 x

8 RNT Revers Lunges EL

20 Back Extensions

In Pairs

Row 500m

60 T2B

60 Thursters

Row 500m 

Friday 12/01/18 

10 TGU

100ft Gecko Crawl

100ft Burpee Broad Jump

Push Press

Every 30 Secs x 10

2 Push Press @ 70%

Rest 2 Mins

Every 30 Secs x 10

2 Push Jerk @70%

Rest 3 Mins

1 Round

Run 400m

20 HSPU / Pike HSPU

30 Box Jump

60 KB Swing

30 Box Jump

20 HSPU / Pike HSPU

Run 400m 

Week 1 - 2018

Tuesday 02/01/18

Shoulder Specific Warm Up 

....................................................

3 x 10 Kneeling KB Press

3 x 5 EL Diagonal KB RDL

3 x 75 Single Skips 

....................................................

Strict Press

Every 30 Seconds x 10

2 @70% or Max Strict Press

Rest 2 Mins

Push Press

Every 30 Seconds x 10

2 @70% of Max Push Press

The aim is to optimise the use of the legs in the push press to drive due to fatigued shoulders. The will develop leg drive and technique for the push jerk in the coming weeks. 

....................................................

For Time - 10 min TC

100 Double Unders

100 KB Swings

100 Double Unders

Every 45 Seconds

3 Burpees 

Concentrate on those last 100 Double Unders..... No hanging around on those burpees either, down and up and right back to work!! 

Wednesday 03/01/18

OH Squat Technique

Wall Squat

OH Squat

Sots Press

....................................................

Back Squat 5 x 10 - Every 3 Mins

Start at 50% and Build over 5 sets

Make it heavy but perfect form

Rest 2 Mins

EMOM 10

1 - 12 Front Rack KB Lunge

2 - 3 -5 Wall Climbs or 8-12 HSPU

Rest 2 MIns

EMOM 10

1 - 12/15 Cal Row

2 - 10-15 Box Jump Overs 

....................................................

Thursday  04/01/18

Full Body Flow Warm Up

6-5-4-3-2-1

Strict Pull Ups

Press Ups - Slow Down Fast Up

7 Min Amrap

Run 400m

Then AMRAP

10 Pull Ups

15 Sit Ups

10 Burpees

Rest 3 Mins

7 Min Amrap

Run 600m

Then AMRAP

10 Pull Ups

15 Sit Ups

10 Burpees

Rest 3 Mins

7 Min Amrap

Run 800m

Then AMRAP

10 Pull Ups

15 Sit Ups

10 Burpees 

....................................................

Friday 05/01/18

6 Min Amrap

10 x Banded Good Mornings

10 x Band Pull Throughs

10 x Hollow Rocks

Deadlift 5 x 10 - Every 3 Mins

Start at 50% and Build over 5 sets

Make it heavy but perfect form

3 Rounds

10 Barbell Bent Over Row

10 Winscereen Wipers - Lying or Hanging

In Pairs 12 Min TC

Row 1000m

In remainig time

100ft Box Push

50 GTOH

75ft Box Push

50 Slam Balls - IGYG

50ft Box Push

50 Burpee Box Overs

Week 50

Monday 11122017

Activation -

3 x

2 Wall Climb

10 Scap Pulls

Focus -

Strict Press

65%x5, 75%x3, 85%x1, 95%x1, Max Out

Accessory -

Thruster Warm Up

Conditioning -

Fran 

21-15-9

Thrusters @42.5/30

Pull Ups 

Tuesday 12122017 

?!?! 

Wednesday 13122017 

?!?!

Thursday 14122017 

?!?!

Friday 15122017 

?!?!

Week 49 Testing

Monday 04092017 

Activation - 

3 x 

5 Sl Landmine RDL EL 

10 Hollow Rocks 

10 Wall Squats 

Focus - 

Back Squat 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

Accessory - 

Pull Up ME 

Or 

Pull Up Max Load

Conditioning -  

800m for time 

Rest 4 Mins 

400m for time 

Rest 3 mins 

200m For Time 

Record Each Time 

Tuesday 05092017 

Ladder Drills 

Depth Jumps 

Focus - 

Max Height Box Jump 3 Attempts 

Rest 5 Mins 

Max Power Clean 

Accessory - 

Conditioning -  

Grace

30 Clean and Jerk for time 

Wednesday 06092017 

Activation - 

3 x 

15 Kb Swings 

10 SA RR Each Arm 

Focus - 

Deadlift 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

Accessory - 

ME HS Hold 

and 

ME L Sit Hold - Rings or Box 

Conditioning -  

Helen' 

3 Rounds for time 

Run 400m 

21 KB swings 

12 Pull Ups 

Thursday 07092017 

Conditioning -  

Emom 30 

1 - 15 Down Ups 

2 - 50 Du's 

3 - 15 Ball Slams 

Friday 08092017 

Activation - 

3 x

30 Sec KB Arm Bar

10-8-6 press Ups 

45 Sec Front Rack Stretch 

Focus - 

Press 1RM

65%x5, 75%x3, 85%x1, 95%x1, Max Out 

Accessory - 

ME Toes To Bar x 2

or 

ME Bar MU x 2

Conditioning -  

Row 500m 

Rest 90 Seconds 

Row 500m

Week 47

Monday 201117

A Barbell

5 Rounds

Bring some lungs too!!!

Maybe some running shoes!!!  🤔

Tuesday 

 Alllllllll about the skipping rope..... don't trip up or it will slow you down!!!

But first..... you can lift heavy!!!

Week 46

Turn Up

Train Hard 

Have Fun 

High Five Some People 

Shout and Encourage Everyone 

All Week 

Week 45

Monday 061117 - Endurance 

Focus - 

40 Min EMOM 

1 - Cal Row - M - 18/15/12 F - 14-12-10

2 - 30 DU's + 10 KB swings 

3 - Burpee Box Overs 12/10/8 

4 - Rest

Tuesday 071117 - Strength

Activation - 

5 Min Amrap 

TGU

1+1, 2+2,3+3 etc

Focus - 

Off Every 3 Mins x 6 

Strict Press at %'s below

Straight Into 

5-10 Pull Ups 

Bar Starts From The Floor

60%x3,

67.5%x3

72.5%x8x2

72.5%x8+

Conditioning -  

15 Min Amrap 

10 Press Ups 

16 Farmers KB Lunge 

36 Du's 

Every 3 Mins 5 Burpees 

Wednesday 081117 - Power 

Activation - 

Barbell Warm Up x 3 Add Load

5 Kang Squats 

5 Hang Power Cleans 

5 Jerks

Focus - 

8 Mins Max

Power Clean and Jerk 

Every 30 Seconds x 8 Mins 

2 Power Clean and Jerk 

Aim is Touch and Go 

Conditioning -  

Between 2 People 

Row 3km 

Only 250 at a time 

5 Thrusters at 40/25 after each row 

Thursday 091117 - Strength

Activation - 

3 Rounds 

10 Good Mornings 

5 Broad Jumps 

Focus - 

Every 2 Mins x 6

Deadlift at Below Reps and %

60%x3,

67.5%x3

72.5%x8x2

72.5%x8+

Rest 2 Mins 

10 Min EMOM 

1 - 6-8 Burpees Over The Bar

2 - 15 KB Swings 

Rest 5 Mins 

In Pairs 

9 Min Amrap 

50 Wall Balls 

50 Box Jumps 

Friday 101117 - Midline

Activation - 

3 Rounds 

10 Tempo Ring Row 3-0-3-0

2 Wall Climbs 

Focus - 

In 6 Mins

Find a Heavy TGU 

Rest 2 Mins 

5 Rounds

3 TGU @ 2 Loads below max 

30 Sec Wall Facing HS Hold 

Run 200m 

Conditioning -  

12 Min Amrap 

50ft OH Lunge 

or 

50ft OH Carry 

20 Hollow Rocks 

30 Sec High Ring Hold 

Week 44

Monday 301017

Activation - 

2 x

20 Kb swing 

50 ft Broad Jump 

Focus - 

Deadlift 

65%x4x8

65%x8+

Accessory - 

5 Hollow to Back Extension

Conditioning -  

12 Min Amrap In Pairs 

15-12-9

Cal Row 

KB Snatch 

Follow The leader

Optional Finisher - 

2 Min Glute Smash 

2 Min Banded Hamstring

Tuesday 311017

Activation - 

3 x 10/8/6 add load over sets

Power Clean 

Front Squat 

Push Press 

Thruster

Focus - 

In 10 Mins Build To 

Heavy Thruster

Bar Starts On The Floor 

Rest 2 Mins 

Emom 10 

1 - 9 Thrusters at 42.5/30

2 - 9 Pull Ups 

Conditioning -  

Run 

5x200m 

Rest 40 Seconds 

Optional Finisher - 

20 Thoracic Extensions 

2 Mins Lat Roll Each Side 

Wednesday 011017

Activation - 

2 x 

360 Box Handstand

2 TGU EA

Focus - 

Floor Press 

60%x3,67.5%x3

72.5%x3x7

72.5%x3+

Accessory - 

EMOM 10 

1 - 30 Sec HS Hold

2 - 10 -15 Hollow Rocks 

Conditioning -  

63-45-27

Double Unders 

21-15-9

Burpees

Thursday 021017

Focus - 

2 x 

Min 0-4

Run 400m 

Max Power Cleans @50/30

Min 5-9

Run 600m 

Max Wall Climbs

Min 10-14

Run 400m 

Max Front Squats @60/40

Min 15-19

Run 400m 

Max Box Jump Overs @24/20

Friday 031017 

Activation - 

3 x 

6 Kang Squats 

5 EL Single Leg Step Up 

5 Pull Ups 

Focus - 

Back Squat 

60%x3,67.5%x3

72.5%x3x7

72.5%x3+

Accessory - 

Your Number Kipping Pull Ups 

Conditioning -  

Friday Finisher

5 Rounds 

5 Deadlifts @110/70 

10 Burpees

Flat out sprint

Week 43

Monday 231017

Focus - 

In Pairs One Work One Rest 

Bar @ 45/25

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max Deadlifts in Remaining Time 

Rest 30 Secs 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Power Cleans in Remaining Time 

Rest 30 Secs 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max STOH in Remaining Time 

Rest 2 Mins 

Max Cal Row In 10 Mins 

Rest 2 Mins 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Deadlifts in Remaining Time 

Rest 30 Secs 

Emom 2 

35 Double UNders 

8 Burpees Over The Bar

Max Power Cleans in Remaining Time 

Rest 30 Secs 

Emom 2 

35 Double Unders 

8 Burpees Over The Bar

Max STOH in Remaining Time 

Tuesday 241017

Activation - 

3 x 

6 Kang Squats @30/20kg

3 Burpee Vertical Jump 

If slow from burpee - Just vertical Jump

Focus - 

Back Squat 

65%x4x8

65%x8+

Accessory - 

Second Kip Technique 

Conditioning -  

12 Min Amrap 

12 Front Foot Raised Reverse Lunge

12 Ball Slams 

6 Box Jumps @30/24

Steady Pace - Don't Explode!!

Optional Finisher - 

3 Mins Coach Stretch ES

Wednesday 251017

Activation - 

Power Warm up 

Ladders and Depth Jumps

Focus - 

Build to 85% In 8 Mins

Power Clean and Jerk 

2 Mins Rest 

Use Grace Test Weight + 2.5-5kg

Every 15 Seconds x 10 Mins 

1 Power Clean and Jerk 

Conditioning -  

Row 

Sale Sharks 

6 x 30 sec on 30 sec off

Max Metres

Optional Finisher - 

3 Mins Pigeon Pose

Thursday 261017 

Activation - 

2 x

45 Sec KB Arm Bar 

10 Hollow Rocks 

50 Ft Bear Crawl

Focus - 

Strict Press 

65%x4x8

65%x8+

Accessory - 

Pull Up and Push Away In The Kip 

Conditioning -  

In Pairs IGYG - 4 Rounds Each 

5 KB Strict Press 

5 KB Push Press 

50 Ft Box Push 

5 Burpees 

50 Ft Box Push 

Optional Finisher - 

2 Mins Scap/Lat Smash Per Side

Friday 271017 

Activation - 

3 x 

10 Renegade Rows 

50ft Bottom Up KB Lunges EA

30 HS Hold 

Focus - 

5 Rounds 

1 Min Chinese Plank 

200ft Front Rack Carry 

Conditioning -  

In Pairs 

220 Wall Balls 

Ball Must Not Touch The Floor 

If it does 10 Synchro Burpees

Optional Finisher - 

Recovery Position 3 mins