Saturday 6th May 2017

0:00 - 25:00

A)

Back squats

4 x 9 @ 70% + 10/7.5kg

With

5 x 7 max strict hspu

 

32:00 - 57:00

B)

10 min amrap

5 x strict pull ups

10 x pistols (alternate) / scale 20 air squats

 

5 min rest

 

10 min amrap

10 x burpees

30 x double unders

 

Optional accessories

5 x 5 bar muscle ups

5 x 10 one arm rows

5 x 5-15 ghr

5 x 10 bent lateral complex

 

Friday 5th May 2017

0:00 - 20:00

A)

5 rds

For time:

10 x power snatches (95,65)

15 x Wall balls

10 x t2b (24,20)

-should be able to get at least 2 rds unbroken on your snatch weight

 

27:00 - 49:00

B)

For time:

10-1

K/snatches (each arm)

Box jumps

OHS (75,55)

(22 min cap)

-should be an overhead squat weight you can go unbroken and pick up straight away.

 

Optional Accessories

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 10 reverse grip barbell row

5 x 1 min weighted plank

 

 

 

Tuesday 2 May 2017

Tuesday

 

0:00 - 27:00

A)

Back squats 5 x 5 @ 80% + 10/7.5kg

With

5 x 8/10 double k/bell strict press

 

34:00 - 44:00

B)

20 min amrap

4 x full cleans (135,95)

4 x bbt (135,95)

4/2 x muscle ups / 5/4 x strict pull ups

-choose the weight by your thruster weight.

 

Optional accessories

1)

5 x 10 strict pull ups

With

5 x 5-15 ghr

2)

5 x 10 one arm rows

5 x 15-25 banded tricep press downs

Monday 1st May 2017

Monday

 

0:00 - 15:00

A)

15 min amrap:

5 x power cleans (155,105)

10 x dips

30 x double unders

 

22:00 - 37:00

B)

5 rds

For time:

1 x leg less rope climbs / 2 x rope climbs

12 x dumbell push up renegade rows

24 x anchored side sit ups

(15 min cap)

 

42:00 - 54:00

5 x 10 pause barbell rows

5 x 20 band pull aparts

 

Optional Accessories

5 x 10 barbell rows

5 x 8 strict t2b

5 x 10-15 dumbell curls

5 x 10-15 reverse curls

 

Sat 29th April

Sat

 

0:00 - 25:00

A)

Back squats

5 x 7 @ 75% + 5kg

 

32:00 - 52:00

B)

5 rds

Every 4 min

10 x strict press

10 x front rack lunges each leg

10 x barbell rows (with a pause)

(@95lbs,65)

 

Optional accessories

1.

10 rds

Every 90 seconds

2 x split jerk

5 x 10 one legged dead lifts

5 x one legged rope climb

3 rds

30 second side plank

60 second plank

90 second rest

 

Friday 28th April

Friday

 

0:00 - 20:00

A)

20 min emom

Every 2 min

10 x k/snatches each arm

12 x box jump overs

 

27:00 - 42:00

B)

5 rds

Every 3 min

10/7 x strict pull ups

Max strict hspu

45 second hollow hold

 

47:00 - 54:00

C)

2 x rope climbs

30 second side plank each side

7 min amrap

 

Optional accessories

5 x 10 reverse grip barbell rows

5 x 15-20 second l-sit

5 x 10-15 dumbell curls

5 x 10-15 reverse curls

 

Tuesday 25th April

Tuesday

 

0:00 - 27:00

A)

Back squats

5 x 3 @ 85% + 5kg

 

With

 

5 x strict press @ 40,50,60,70,80%

3 x max reps @ 90%

1 x max reps @ 70%

 

34:00 - 51:30

B)

5 rds

Every 3:30

10 x dumbell hang clean thrusters (22.5,15kg)

10/7 x strict pull ups

20 x 25 anchored sit ups (use same dumbells as thrusters)

 

Accessories

1)

5 x 7 muscle ups /12 dips

With

5 x 8 pistols each leg

2)

5 x 10 one arm rows

5 x 10 Bent lateral complex

 

Monday 24th April

Monday

 

0:00 - 12:00

A)

12 min amrap

10 x OHS (135,95)

50 x double unders

 

19:00 - 34:00

B)

15 min

6 x strict hspu

8 x strict t2b

6 x power cleans (155,105) (t&g)

 

41:00 - 51:00

10 min amrap

C)

1 x leg less rope climbs / 2 rope climbs

30 x Russian twists (25,15lbs)

 

Optional accessories

5 x 10 one arm row

5 x 5-15 ghr

5 x 15-25 banded pressdowns

5 x 20 band pull aparts

 

 

 

Saturday 22nd April

Sat

 

Start class @ 0:05 past the hour

 

0:00 - 25:00

A)

Back squats

4 x 9 @ 70% plus 5kg heavier then last time

 

32:00 - 52:00

B)

10-1

K/bel snatches left arm

K/bel snatches right arm

K/bel squat left arm

K/bel squat right arm

 

Optional accessories

3-5 rds

1 min hand stand hold

24 x bent knee side sit ups

20 second L-sit

5-15 ghr

Friday 21st April 2017

Friday

 

0:00 - 12:00

A)

12 min amrap

 

5 x strict hspu

5 x strict weighted pull ups (15kg)

 

B)

22:00 - 42:00

B)

4 Rounds:

18 Calorie Bike

12 Clean and Jerks (135/95)

6/3 Muscle-ups

 

Or

 

4 Rounds:

12 clean and jerks

15 T2b

18 cal bike

 

C)

5 x 10 one arm rows

 

Optional extra's

1)

10 rds

Every 90 seconds

2 x split jerks

2)

5 x 10 Y-T-W

5 x 10-15 dumbell curls