Week 39 - Cluster

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Monday 24.09.18

.

2 x 5 Cross Body RDL ES

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 - 10 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 - 10 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 


Strength is a choice…choose to be strong

Week 38 - Cluster

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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


Strength is a choice…choose to be strong

Week 37 - Cluster

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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


Strength is a choice…choose to be strong

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 

 


Strength is a choice…choose to be strong

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 


Strength is a choice…choose to be strong

Week 34 - De Load

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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.

 

 


Strength is a choice…choose to be strong

Week 33 - Test Week 2

IMG_2914.jpg

Monday 13.08.18

 

3 x 

6 Good Mornings - Increase Load

6 Box Jumps

12 Hollow Rocks 

In 20 Mins Find 

Test - 

1RM Deadlift

Test - 

2 Mins ME Burpees 

Then

50 Hollow Rocks

100 Sit Ups

 

Tuesday 14.08.18

 

25 Min EMOM

1- 10-15 Wall Balls

2- 10-15 KB Swings

3- 10-15 Cal Row

4- 10-15 Burpees

5- Rest

Test - 

5 x 200m Run 

Record Each Time 

 

Wednesday 15.08.18

 

Test -

In 15 Mins 

3 Attempts 

Max Time Hang

Max Time Ring Support

Test - 

Turkish Get Ups

3x2 Heavy Reps Each Arm

Record Load Used 

Test - 

2 Mins Max Air Squats

Rest 2 Mins

2 Mins Max Double Unders

 

Thursday 16.08.18

 

Overhead Warm Up 

3 x 

10 OH Squats PVC/Empty Bar 

Test - 

20 Mins 

OH Squat 

If you are new - build for form

If you are regular - build for load

Test -

4 Mins Max KB swings

Rest 2 mins 

Recovery - 

6 Min Amrap 

10 Box Jumps 

10 Burpee Box Overs 

 

Friday 17.08.18

 

3 Rounds

Clock Lunge-weighted/unweighted

Med Ball Plank 

Med Ball Rotation Throws

Test - 

20 Mins 

Max Kipping Pull Ups 

3 Attempts 

Max Toes To Bar 

3 Attempts 

Recovery - 

5 Rounds, 2 Mins Rest

Run 200m

15 Thrusters 

Pick a load you can go unbroken


Strength is a choice…choose to be strong

Week 32 - Test Week 1

IMG_3155.jpg

Monday 06.08.18

 

6 Mins

Clock Lunge - No Weight/Weight

3 Broad Jumps

Test -

20 Mins 

1RM Back Squat

Test -

1 KM Row Test

 

Tuesday 07.08.18

 

3 Rounds

2 Turkish Get Ups EA

3 Push Press EA

30 Sec Side Plank ES

Test -

20 Mins 

1RM Push Press

Test -

Cindy'

20 min Amrap

5 Pull Ups

10 Press Ups

15 Squats

 

Wednesday 08.08.18

 

3 Rounds

20 Lateral Lunges

10 Dead Bugs

Run 200m 

Test - 

6 x 

30 sec on 30 sec off

Row for max meters

Recovery - 

7 Min EMOM

7 Thrusters at 40/25

7 Box Jumps

 

Thursday 09.08.18

 

Barbell Warm Up 

5 Front Squats 

5 Power or Squat Clean

5 Jerks

Increase load over 3 sets 

Test - 

20 Mins 

1 RM Front Squat

Recovery - 

10 Min Amrap

60 Bar Facing Burpees

30 Front Squats @50/30

10 Pull Ups

 

Friday 10.08.18

 

5 Rounds

50ft Bear Walk

50ft Lunge Walk

Test - 

20 Mins 

Max Rep Push-Ups 3 Attempts

Rest 3 Mins after last attempt then

Max Rep Pull Ups 3 Attempts

Test - 

Helen' 

3 Rounds 

Run 400m 

21 KB swings

12 Pull Ups


Strength is a choice…choose to be strong

Week 31 - 6/6 Cycle 2 - Deload

IMG_3179.jpg

Monday 30.07.18

 

6 Min EMOM

1 - 3 Hang Power Cleans @75%

2 - 30 Sec HS Hold 

6 Min EMOM 

1 - 2 Power Cleans @80%

2 - 5 Strict HSPU or 5 Negative

6 Min EMOM 

1- 1 Squat Clean @ 85% 

2 - 10 HSPU or Pike HSPU 

12.9.6

KB Clean and Jerk 

21-15-9 

Ring Dips 

 

Tuesday 31.07.18

 

Front Rack KB Lunges 

5 x 10 

Between Sets 

10 Bent Over Row 

45 Sec Side Plank ES

Run 800m 

10 Down Ups 

Rest 60 Secs

Run 400m 

20 Down Ups 

Rest 60 Secs 

Run 200m 

30 Down Ups 

 

Wednesday 01.08.18

 

6 Min EMOM

1 - 3 Hang Power Snatches @75%

2 - 10 Toes To Bar 

6 Min EMOM 

1 - 2 Power Snatch @80%

2 - 10 Pull Ups 

6 Min EMOM 

1- 1 Snatch @ 85% 

2 - 5 Muscle Ups 

Tabata

1- Cal Row 

2 - Sit Ups 

3 - Air Squats 

 

Thursday 02.08.18

 

KB Work 

50ft Carry 

5 Strict Press

50ft Carry 

5 Push Press

50ft Carry 

5 Push Jerk 

The aim is to find a max without breaking

3-5 sets

15 Min EMOM 

1 - 1 Min High Plank 

2 - 10 Hollow Rocks 

3 - 30 Sec Side Plank ES

 

Friday 03.08.18

 

In Pairs - 33 Min Time Cap 

Run 1200m 

100 Wall Balls 

100 Down Ups 

Row 1500m 

100 KB swings 

100 Box Jumps

300 Double Unders 

100 Wall Balls 

100 Down Ups 


Strength is a choice…choose to be strong

Week 30 - 6/6 Cycle 2

IMG_2914.jpg

Monday 23.07.18

 

Push Press 5x2

10 Farmers Lunges

10 SL Glute Bridge - Knee Pulled in 

 

E2OM x 5 Each 

1 - 20 Alternating KB Floor Press 

2 - 10 Bent Over Row 

3 - 150ft Front Rack Carry 

 

Tuesday 24.07.18

 

Clean and Jerk Warm Up 

 

0-4

Clean Pull + Power Clean + Push Press

Rest 2 Mins

6-10 Mins 

Hang Clean Pull + Hang Clean + Push Jerk

Rest 2 Mins

12-16 Mins 

Clean and Jerk 

 

For time 

30 Thrusters @ 35/22.5

30 Burpees Over The Bar

 

Every drop of the bar accumulates 10 cals on the airdyne

 

Wednesday 25.07.18

 

Front Squat 5x2

5 Strict or 10 Kipping HSPU

10 Kneeling Slam Ball Rotations 

 

5 Min 

Run 400m 

Then Amrap 

21-15-9 

Wall Balls 

KB Swings 

Rest 2 Mins 

5 Min 

Row 400m 

Amrap 

Box Jump Overs

 

Thursday 26.07.18

 

Snatch Warm Up 

 

0-4 Mins 

Snatch Pull + Power Snatch + OH Squat

Rest 2 Mins

6-10 Mins 

Hang Snatch Pull + Hang Snatch 

Rest 2 Mins

12-16 Mins 

Snatch

 

In Pairs - 22 Min Time Cap 

Row 5000m AFAP

 

Friday 27.07.18

 

Bulgarian 5x4

5-10 Strict or Weighted Pull Ups 

45 Sec Chinese Plank 

 

E2OM x 5 Each 

1 - 10 RDL 

2 - 12 KB Step Ups 

3 - 30 Sit Ups 


Strength is a choice…choose to be strong

Week 29 - 6/6 Cycle 2

DSC_6434 2.jpg

Monday 16.07.18

 

3 x + load over sets

High Hang Clean, Front Squat, Push Jerk

Hang Clean, Front Squat, Split Jerk

Clean, Front Squat, Split Jerk

12 Mins

Max Squat Clean and Jerk

SID Q2

In Pairs

For Time :

42 Deadlifts 100KG/65KG

42 Toe To Bar

1000m Row

30 Deadlifts 100KG/65KG

30 Toes To Bar

750m Row

18 Deadlifts 100KG/65KG

18 Toes To Bar

500M Row

 

Tuesday 17.07.18

 

Bulgarian 5x4

10 See Saw Bent Over Row

30 Secs BW Russian Twists

Every 2 Mins x 6

10 Burpees Over The Bar

10 Farmers Lunges 

 

Wednesday 18.07.18

 

Every 3 Mins x 3

2 x Behind the neck Push Press

2 x OH Squat

2 x Snatch Balance

2 x High Hang snatch

2 Breathes at the bottom of each

Every 2 Mins x 3

2 x Snatch High Pull

Snatch

12 Mins

Max Snatch or Hang Snatch

3 Rounds

10 KB Sots Press Each Arm

10 RDL

1 Min PLank 

 

Thursday 19.07.18

 

Front Squat 5x2

10 Alternating KB Floor Press - Tempo

10 Back Extensions

In Pairs - 10 Round For Time

4 Strict HSPU or 8 Kipping

8 KB swings @32/24

12 Cal Row 

 

Friday 20.07.18

Pairs Jackie

For time ;

Row 2000m

100 thrusters (bar)

60 pull-ups

 

Then

 

Pairs Jackie

For time ;

Row 2000m

100 thrusters (bar)

60 pull-ups


Strength is a choice…choose to be strong

Week 28 - 6/6 Cycle 2

IMG_2633.jpg

Monday 09.07.18

 

Bulgarian 5x4

3-5 Weighted Pull Ups

5 Slam Ball Rotations Each Side

Every 3 Mins x 3

50 Du's

12-15 Cal Row

In Remaining Time

Max KB Swings

Once you reach 100 swings, you are finished 

 

Tuesday 10.07.18

 

5 x + load over sets

High Hang Clean and Push Press

Hang Clean and Push Jerk

Clean and Split Jerk

12 Mins

Max Power Clean and Jerk

Rest 3 Mins

Every 3 Mins x 5

12-15 Burpees Over The Bar

2 Power Clean and Jerk @ 85% of above

Finisher

50 Hollow Rocks 

 

Wednesday 11.07.18

 

Front Squat 5x4

10 KB Arnold Press

30 Sec Side Plank

Run

Run 800m

Run 600m

Run 400m

Run 200m

Rest 90 Secs Between Efforts 

 

Thursday 12.07.18

 

2 x Snatch High Pull

2 x Muscle Snatch

2 x Hang Power or Hang Snatch

Every 90 Secs x 5

3 Pos Snatch + OH Squat

12 Mins

Max Snatch or Hang Snatch

EMOM 12

1 - 10-15 Toes To Bar

2 - 20 Walking Lunges 

 

Friday 13.07.18

 

Push Press 5x2

10 Suitcase Deadlifts ES

5 Broad Jumps

For time

21-15-9

Cleans 60kg

Ring Dips


Strength is a choice…choose to be strong

Week 27 - 6/6 Cycle 2

IMG_2661.jpg

Monday 02.07.18

 

EMOM 6

2 x OH Squat - 2 Sec Pause

2 x 2 Snatch Balance

Complex Warm Up

Every 90 Secs x 10 - Build To Heavy

1 x Snatch High Pull

1 x Hang Snatch - Power or Full

1 x Snatch - Power or Full

Build load if you hit a clean set

For Time

30 DB or Kb Snatch

15 Burpees Over The Box

50 DU's

30 DB or Kb Snatch

15 Burpees Over The Box

50 Du's

30 DB or Kb Snatch

15 Burpees Over The Box 

 

Tuesday 03.07.18

 

Front Squat 5x4

Between Sets

8-10 HSPU or 3-5 Strict HSPU

12 Back Extension Ext Rotation

15 Min Time Cap

In Pairs

300 Wall Balls

Every 100 Wall Balls

20 Synchro Down Ups

If the ball hits the floor Run 200m

 

Wednesday 04.07.18

 

5 x + load over sets

High Hang Clean and Push Press

Hang Clean and Push Jerk

Clean and Split Jerk

Every 2 x 7

2 x

1 Clean + Hang Clean

2 Jerks

3 Sec Pause at the knee

Every 3 Mins x 4

Rw 250

2 Clean and Jerk @87.5% of Above

For Quality

50 Strict Toes To Bar

 

Thursday 05.07.18

 

Push Press 5x4

Between Sets

10 Heavy KB Swings

45 Sec Ring Plank

In Pairs 14 Mins

One Person

Row For Max Cals

One Person

100m KB OH or Front Rack Carry

3 Mins

Max Sit Ups 

 

Friday 06.07.18

 

3 Rounds

10 Clean and Jerks @60/40

10 Burpees Over The Bar

Then

3 Rounds

12 Thrusters @50/35

12 Toes To Bar

Run 200m

Then

3 Rounds

14 Power Cleans @40/30

14 Pull Ups

56 Du's 


Strength is a choice…choose to be strong

Week 26 - 6/6/ Cycle 2

2d767fe6-ff6d-47a2-a809-8ba1920b6bee.jpg

 

Monday 25.06.18

 

Front Squat 5x6

5-10 Strict Pull Ups

12 Back Extension Ext Rotation

 

SID Q1

30 Shoulder To Over Head

15 Burpees over the bar

30 Front Squats

15 Burpees over the bar

30 Thrusters

15 Burpees over the bar

 

Tuesday 26.06.18

 

3 x

2 x Snatch High Pull

2 x Muscle Snatch

2 x Hang Power or Hang Snatch

 

Every 90 Secs x 10 - Build To Heavy

2 x Snatch High Pull

1 x Hang Snatch - Power or Full

Build Load Every 2 Sets

 

Every 3 Mins x 5

90 Sec Amrap

10 Sumo Deadlift High Pull

5 Burpees Over The Bar

Add One Burpee Per Round

 

Wednesday 27.06.18

 

Bulgarian 5x4

12 KB Floor Press

12 Suicide Planks

 

40 Wall Balls

10 Down Ups

50 Du's

20 Pull Ups

20 Down Ups

50 Du's

40 Wall Balls

30 Down Ups

50 Du's

20 Pull Ups

40 Down Ups

50 Du's

 

Thursday 28.06.18

 

5 x + load over sets

High Hang Clean and Push Press

Hang Clean and Push Jerk

Clean and Split Jerk

 

Every 2.30 x 6

2 x

2 Clean

2 Jerks

3 Sec Pause at the knee

 

Every 3 Mins x 3

Run 300m

2 Clean and Jerk @85% of Above

Finisher

15 Wall Climbs 

 

Friday 29.06.18

 

Push Press 5x4

50ft KB Death March

30 Sec Ring Side Plank

 

EMOM 10

2 Muscle Ups

4 HSPU

8 KB Swings

When you fail the min, then complete 3 rounds AFAFP


Strength is a choice…choose to be strong

Week 25 - 6/6/ Cycle 2

1a45ed31-dce1-4576-8324-3adbd9b126ea.jpg

 

Monday 18/06/18

 

Every 2 Mins x 4

1 x High Hang Snatch

2 x Snatch Balance

2 x OH Squat

 

Every 3 Mins x 5

Advanced - Build Load

1 Power Snatch

2 Hang Power Snatch

Beginner - Work On Form

2 Hang Power Snatch

1 Snatch Balance

1 OH Squat

 

In Pairs

3 Rounds

22 KB Clean

22 Box Jump Overs

22 KB Snatch

22 Front Rack Lunge @50/35

 

Tuesday 19/06/18

 

Bulgarian 5x6

Between Sets

20 BW Russian Twist

10 See Saw Z Press

 

Run 800m

10 Down Ups

Run 400m

20 Down Ups

Run 200m

30 Down Ups 

 

Wednesday 20/06/18

 

3 x + load over sets

1st Pull - 2 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 2 Sec Pause

1 Jerk - 2 Sec Pause

 

Every 3 Mins x 5

2 x

2 Clean

2 Jerk

3 Sec Pause At The Knee

 

Every 3 Mins x 3

Row 18/15 Cals

2 Clean and Jerk @80% of Above

 

3 Rounds

45 Sec Plank

20 Hollow Rocks

Rest 30 Secs Between Rounds

 

Thursday 21/06/18

 

Push Press 5x6

Between Sets

10 Staggered Stance RDL

30 Side Plank Dips

 

100 Du's

50 Air Squats

25 Push Ups

Run 400m

25 Push Ups

50 Air Squats

100 Du's

Every 2 Mins

5 Burpees 

 

Friday 22/06/18

 

4 x 8 min EMOM

1 -

2 Min

2 Ring or 3 Bar MU, 4 HSPU 8 KB snatch

2 Min

Row For Cals

Repeat

rest 2 mins

2 Min

8 KB thrusters 8 T2B

2 Min

Row For Calories

Repeat


Strength is a choice…choose to be strong

Week 24- 6/6 Cycle 2

IMG_2267.jpg

Monday 10.06.18

 

Front Squat 5x8

Upper Press

3-5 Strict HSPU or 8-10 Kipping

3x10 Powell Raise EA

 

In Pairs

50 Synchro Down Ups

50 Box Jump Overs

50 Wall Balls

50 Pull Ups

50 HR Press Ups

200m Front Rack Carry

5 Burpees Every Time The KB Drops 

 

Tuesday 11.06.18

 

5 x + load over sets

1st Pull - 2 sec pause at knee

High Hang Clean - 2 Sec Pause

Hang Clean- 2 Sec Pause

Full Clean

1 Jerk - 2 Sec Pause

 

Every 3 Mins x 5

2 Pause Power Cleans

1 Pause Squat Clean

1 Jerk

2-3 sec pause at the knee

 

Alternating EMOM 12

1 - 10 Toes To Bar

2 - 3 Clean and Jerk @ 70% of Above

Aim to go every 15 Seconds 

 

Wednesday 12.06.18

 

Push Press 5x8

Lower Posterior

10 Heavy KB Swings

10-15 Hollow Rocks

 

6 Rounds

In 60 Secs

Row 8-10 Cals

Max KB Hang Clean and Press

Rest 1 Min Between Rounds

 

Thursday 13.06.18

 

3 x

5 Barbell Sots Press

3 OH Squats

1 Snatch Balance

 

Every 2 Mins x 6

1 Hang Snatch

1 OH squat

1 Snatch Balance

Build Load Over Sets But Not Max

 

15 Min Time Cap

5 Rounds

15 Oh squats @42.5/ 30

Run 200m 

 

Friday 14.06.18

 

Bulgarian 5x8

Upper Pull

10 Banded External Rot

30 Sec SA Plank ES

 

Annie

50-40-30-20-10

DU's

Sit Ups

1-2-3-4-5

Wall Climbs Between Each Set 


Strength is a choice…choose to be strong

Week 23 - 6/6 Cycle 1

DSC_6512 2.jpg

Monday 04/06/18

 

In Pairs

32 Min amrap

I Go You Go

Row 10/8 Cals

6 Burpees Over Plate

100m Plate Carry Run

Every 6 Rounds

Complete

30 Pull Ups

30 HSPU 

 

Tuesday 05/06/18

 

Bulgarian Split Squat

5 x 10 EL

Rear Foot Raised

Between Each Set

10 KB Z Press

10 Banded Side Plank Rows

 

21-15-9

DL

B-BJumps

 

Wednesday 06/06/18

 

Every 2 Mins x 4

2 x BN Push Press

2 x OH Squat

2 x Snatch Balance

 

Snatch Technique 15 Mins

Build to a daily heavy

Hang Power Snatch

Snatch

 

200m run

20 KB swings

30 press ups

40 sit-ups

50 air squats

200m run

20 kb swings

30 press up

40 sit up

50 air squat

200m run

 

Thursday 07/06/18

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

5-10 Strict Pull Ups 0r 3-5 Weighted

1 TGU Each Arm - Heavy

 

Pairs

10 AMRAP

STOH 10-20-30-40-50 etc...

T2B 10-20-30-40-50 etc....

 

Friday 08/06/18

 

5 x + load over sets

1st Pull - 2 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 2 Sec Pause

1 Jerk - 2 Sec Pause

Every 3 Mins x 5

3 Pause Squat Cleans

3 Sec pause at the knee

 

14 Min EMOM

1 - Row 15/12 Cals

2 - 1 Clean at Final Load Above

 

At min 14 Accumulate 3 Mins Plank 

 


Strength is a choice…choose to be strong

Week 22 -

IMG_1931.jpg

Monday 28/06/18 

 

Bulgarian Split Squat

5 x 10 EL

Front Foot Raised

Between Each Set

8-10 HSPU or 5 Negative HSPU

30 Sec Side Plank Rotations - Weighted

 

KB or DB DT - 5 Rounds

12 Deadlifts

9 Hang Cleans

6 STOH 

 

Tuesday 29/05/18

 

5 x + load over sets

1st Pull - 2 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 2 Sec Pause

1 Jerk - 2 Sec Pause

 

14 Mins To Build To Heavy

Squat Clean

Jerk - Push or Split

 

For time

Run 1 Mile 

 

Wednesday 30/05/18 

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

5-10 Strict Pull Ups 0r 3-5 Weighted

10 Kneeling Slam Ball Rotation

 

In Pairs - 10 Rounds

I Go You Go

Run 100m

10 Burpee Bar Touch 

 

Thursday 31/05/18 

 

3 x

5 SA Sots press ES

10 KB Snatch EA

50ft Duck Walk

12 Min EMOM

Hang Snatch

Snatch Balance

OH Squat

Progress load

 

10 Pull Ups or 5 Bar MU

3 wall climbs 30 air squats - 40 squats - 50 squats

30 air squats - 40 squats - 50 squats

 

Friday 01/06/18 

 

Push Press

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

10 KB Jefferson Curl

5 Kneeling Rotation Throw

 

3x 200m Farmers Carry

Every time the KB's Drop

Accumulate 10 wall balls every time you drop

ie 3 drops = 30 wall balls to be done before the next 200

15 Min Time cap 


Strength is a choice…choose to be strong

Week 21 - 6/6 Cycle 1

IMG_1923.jpg

Monday 21/05/18

 

Every 2 Mins x 4

2 x BN Push Press

2 x OH Squat

Snatch Technique 15 Mins

Build to a daily heavy

3 Position Snatch

High Hang

Hang

Mid Shin/Deck

 

EMOM 15

1 - 10 KB Swings + 4 Burpee Box Overs

2 - 10 KB Push Press R + 4 Burpee Box Overs

3 - 10 KB Push Press L + 4 Burpee Box Overs 

 

Tuesday 22/05/18

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

5-10 Strict Pull Ups 0r 3-5 Weighted

Side Plank Rotations 30- Sec ES

25 Mins To Complete The Work

 

4 Rounds

25 Wall Balls

20 Box Jumps

15 HR Press Ups or 15 HSPU

 

Wednesday 23/05/18

 

5 x + load over sets

1st Pull - 3 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 1 Sec Pause

1 Jerk - 2 Sec Pause

12 Mins To Build To Heavy

Power Clean

Jerk - Push or Split

 

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

Clean and Jerk @60/40

Between each set

30 Du's 

 

Thursday 24/05/18

 

Push Press

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

10 Double KB RDL

5 Standing Rotation Throw

25 Mins To Complete The Work

 

In Pairs in 12 Mins

Row 100 Cals

In Remaining Time

AMRAP - Alternating Rounds

5 Pull Ups

5 Press Ups

5 Squats 

 

Friday 25/05/18

 

Every minute, on the minute, for 21 minutes (7 sets):

Minute 1 – 20 Alternating Single-Arm Dumbbell Snatches @20/15

Minute 2 – 10 KB Walking Lunges @24/16

Minute 3 – 8-10 Burpee Box Jump-Overs

Immediately followed by…

Three rounds for time of:

20 Alternating Single-Arm Dumbbell Snatches @20/15

10 KB Walking Lunges @24/16

8-10 Burpee Box Jump-Overs 


Strength is a choice…choose to be strong

Week 20 - 6/6 Cycle 1

IMG_1805.jpg

Monday 14/05/18 

 

Bulgarian Split Squat

5 x 10 EL

Front Foot Raised

Between Each Set

8-10 Seated Z Press

8-10 Palov Press

25 Mins To Complete The Work

 

9 MIn Ladder

3-6-9-12

Hang Power Clean @ 50/35

Burpees Over The Bar 

 

Tuesday 15/05/18 

 

3 x

5 SA Sots press ES

10 KB Snatch EA

50ft Duck Walk

 

12 Min EMOM

High Hang Snatch

Hang Snatch

Snatch Balance

 

12 Mins For Quality

20 Alternating KB Floor Press

5-10 Strict Pull Ups / Inverted Row

20 Hollow Rocks

10 Double KB RDL 

 

Wednesday 16/05/18

 

Front Squats

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

10 KB Bent Over Row

Side Plank Dips 30- Sec ES

 

2 Rounds

70 Wall Balls

15 Power Snatch or 30 DB Snatch 

 

Thursday 17/05/18

 

5 x + load over sets

1st Pull - 3 sec pause at knee

knee to high hang - 2 Sec Pause

High Hang Clean - 1 Sec Pause

1 Jerk - 2 Sec Pause

 

12 Mins To Build To Heavy

Hang Power Clean

Power Clean

Jerk - Push or Split

2 Min to set the bar

 

6 Min EMOM

2 Hang Clean 2 sec pause in catch

1 Jerk - 2 Sec Pause in Catch

65-75% of above max

 

In Pairs - 3 Rounds Each

I Go You Go

Row 200m

Run 200m 

 

Friday 18/05/18

 

Push Press

10-8-6-4-2

Build over sets

Guide %'s will be given

Between Each Set

6-8 SL RDL EL

10 Banded Wood Chop ES

25 Mins To Complete The Work

 

3 Rounds

Run 200m

15-20-25 KB Swing

15-20-25 Pull Ups

Run 200m to start each round


Strength is a choice…choose to be strong